10 Pax clipped coupons at Commitment today, volunteering for a mixed body beat down



10 Pax clipped coupons at Commitment today, volunteering for a mixed body beat down

 

Warm-up

Carry coupons to warmup at the circle.
Random warmups (merkins, mountain climbers, imperial walkers, etc.) interlaced with SSH’s for 7 mins, called with some stretches (Moroccan nightclubs, Dugan’s, calves).

 

The Thang

Once limber, run to the school entrance with your coupons, stopping every tree to do either 5x squat with coupon, 5x LBC with coupon, it 5x palm away curls.
Partners do 400x arms to heaven with coupon (chest press, then big boy and shoulder press), with one partner doing a short run.  Audible to 15 mins (average reps were 150 or so).
Circle the school, stop at every bench for 5 low slow squats.  End back at the top by our coupons.
Grab two baby rocks each (have to be able to palm them).  200’s together (standard curl, palm away curl, front raise, fly, shoulder press, overhead tri, row, bent over tri, punches

The Moleskin

I want to thank J-Woww for entering the backblast for me today, he is the greatest (OK, sorry, had to add that part 🙂 )

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