Swole – Virtual
Date: 2026-01-26 AO: Swole Q: The Worm , PAX: Pepsi, Uncle Leo, The Worm, Blanks, Unplugged FNGs: None COUNT: 5 WARMUP: synovial stretch: fingers-wrist- elbow-arm-ankle-knee-hips LS Squats 10 swings: 10L – 10R – 10- 2 hand
THE THANG: Upright Rows (hold)- 2 hand squat 10 reps X 3 sets Swing sets. Alt L – R – 2 hands. 10 reps x 3 sets 10 merkins – 5 lawnmowers each arm x 3 Clean & press / High pull: L & R 5 sets x 3 Upright Rows (hold)- 2 hand squat 10 reps X 3 sets Swing sets. Alt L – R – 2 hands. 10 reps x 3 sets 10 merkins – 5 lawnmowers each arm x 3 Clean & press / High pull: L & R 5 sets x 3 MARY: Who? ANNOUNCEMENTS: nice work gentlemen COT:
THE THANG: Upright Rows (hold)- 2 hand squat 10 reps X 3 sets Swing sets. Alt L – R – 2 hands. 10 reps x 3 sets 10 merkins – 5 lawnmowers each arm x 3 Clean & press / High pull: L & R 5 sets x 3 Upright Rows (hold)- 2 hand squat 10 reps X 3 sets Swing sets. Alt L – R – 2 hands. 10 reps x 3 sets 10 merkins – 5 lawnmowers each arm x 3 Clean & press / High pull: L & R 5 sets x 3 MARY: Who? ANNOUNCEMENTS: nice work gentlemen COT:
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