Warm o Rama

  • stuff to loosen up
    Pre thing mosey to benches
  • Crab cakes
  • Archer push-ups
  • Swimmer kicks

Main thing mosey to stage
Groups of 3
Start on stage. One partner stays and starts in grinder. Other two run to station 1. One partner continues all the way around back to the stage as the push.

Grinder 1

  • push-ups 20
  • Side tri rise 15
  • Carolina dry docks 20
  • Ranger push-ups 14

Grinder 2

  • Bobby Hurleys 20
  • Groomers 20
  • Flutter kick 20
  • Mountain climbers 20

-Black Jack

F3Omaha - 2248 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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