Squats Make Ya Warm
Date: 2023-12-13 AO: meathead Q: Unplugged PAX: Soul Glo, MARTA FNGs: None COUNT: 3 WARMUP: SSH Swings LSS Swings Pryler Squat Swings Arm Circles
THE THANG: Iron Cardio – Every 30 Seconds 5 Min -1H Snatch -Clean -Press -Squat
Humane Burpee 15 2HSW, 7 GB squats, 7 Merkins, Down to 15-1-1
Backwards Eagle 2 rounds Start with 2 bells – set one down, rack the other. L- Rack walk 50M – 8 Rack Squats. Backwards run to back to other bell R- Rack walk 50M – 8 Rack Squats. Backwards run to back to other bell Farmers carry back to start.
Double KB Grinders 2 rounds 10 – Dbl KB Romanian Deadlifts 5 – Dbl Front Squats 5 – Dbl KB Swings
More Carries Waiter Carry – 3 Snatches (l/r) Rack Carry – 3 cleans (l/r)
MARY: Flutter Press Bulldogs Plank Glute Bridge
ANNOUNCEMENTS: Xmas Party and SOB is running lots of stairs on Friday: cookies are promised I’m told.
COT: The fine PAX of Anvil.
THE THANG: Iron Cardio – Every 30 Seconds 5 Min -1H Snatch -Clean -Press -Squat
Humane Burpee 15 2HSW, 7 GB squats, 7 Merkins, Down to 15-1-1
Backwards Eagle 2 rounds Start with 2 bells – set one down, rack the other. L- Rack walk 50M – 8 Rack Squats. Backwards run to back to other bell R- Rack walk 50M – 8 Rack Squats. Backwards run to back to other bell Farmers carry back to start.
Double KB Grinders 2 rounds 10 – Dbl KB Romanian Deadlifts 5 – Dbl Front Squats 5 – Dbl KB Swings
More Carries Waiter Carry – 3 Snatches (l/r) Rack Carry – 3 cleans (l/r)
MARY: Flutter Press Bulldogs Plank Glute Bridge
ANNOUNCEMENTS: Xmas Party and SOB is running lots of stairs on Friday: cookies are promised I’m told.
COT: The fine PAX of Anvil.
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