Pax: Bobsled, Pigpen, Betamax, Woody, Mulligan, Polaroid, Doll Face, Short Circuit, Bloodshot, Caruso, Snowman
Q: Spacebar
Warm-a-Rama:
- big ones x10 IC
- Imperial Walkers x15 IC
- High Knees x20 IC
- Michael Phelps IC x20
Pre-Thang:
Up the parking garage stairs:
- Odd stories: 1,3,5: bear crawl up the stairs with dumbbells.
- Even stories: 2,4: farmer carry dumbbells up stairs.
Group warmup: (in a circle)
- bottom 1/2 curls x10
- top 1/2 curls x10
- Arnold Press x10
- Kettlebell swings x10
- Johnny Dramas x10
Thang:
Garage Rooftop
Station 1
Clean to press x10
overhead press x10
merkin rows x10 IC
Station 2
bent over rows x10
supinated rows x10
flutter kicks with chest presses x10
Station 3
Iron chair curls for 30 seconds
Front-to-Back Lunges L/R x10
Thrusters x10
Station 4
Squat with tricep extension x10
3 closed chest press + big boy (weights together during press)
Mosey around the north end as a push.
Mary:
- Frozen Freddies x20 IC
- Heals to Heaven x20 IC
- Flutter Kicks x10 IC
- American Hammers Rancid-Style
COT:
“Friendship means little when it’s convenient.” – Shimazu, John Wick 4
When shit hits the fan, it’s those types of friends you need most, at that time. Make sure you’re there to answer that call.