Bells and bands… Hair Bands

Bells and bands… Hair Bands

The #Shovelflag was securely planted and 0530 was on the clock so let’s go!
Hairband mile to warm up

COP

SSH x 20 IC
IW x 20 IC
Low Slow Squat x 15 IC
Peter Parker x 10 IC
Parker Peter x 10 IC

The Thang (with Hair Band friendly tunes)

Partner up, P1 does called exercise and P2 moves, then flapjack…

Partner 1 – upright row
Partner 2 – run Hairband Mile
Flapjack

Partner 1 – goblet squat
Partner 2 – run HB Mile
Flapjack

Partner 1 – OH press
Partner 2 – waiter carry to end of lot and back
Flapjack

Partner 1 – thruster
Partner 2 – waiter carry to end of lot and back
Flapjack

Tabata time! (30 secs on 10 secs off)

Shoulders

1) snatch right
2) snatch left
3) Clean and press right
4) Clean and press left
5) OH press

Legs

1) t bag squat
2) good mornings
3) lunge right
4) lunge left
5) jump squat (no bell because that would be an even dumber idea than what we usually do)

Arms

1) curls
2) tricep extension
3) Clean right
4) Clean left
5) swings

Suicides with swings 5, 10, 15,  to the arrows in the parking lot

6MOM

Rosalita
Backscratchers
some other things I can’t remember

COT

Ye Olde Moleskin

Strong work by everyone out there, keep reaching out to those around you and let’s get some FNGs into the mix!
Remember Gypsy is still needing PAX on 11/10 for Speed For Need so reach out if you are available. I believe it is right in Matthews so it’s close by!

Always and honor to lead,

AYE!
Hair Band