PAX (6): Fish Fingers, Lightweight, Macchio, Ruby, Seaman
Preamble:
Swingers getting after it again…though it was pointed that we didn’t actually swing until midway through the beatdown…
Warm-O-Rama:
5 penalty burpees for tardy pax. SSH, WMHs, weed pickers, toy soldiers, Moroccan night clubs, slow squats, merkins.
The Thang:
10 Min AMRAP
7 rows each arm
7 goblet squats
7 overhead presses
Repeat for 10 minutes. Timer goes off every 2.5 minutes signaling time for 100 meter run.
400 meter suit case carry alternating arms.
10 EMOM Rounds of KB swings.
40 seconds on 20 seconds rest
40” meter suit case carry alternating arms.
5 minutes of Mary and Broga.
