WARMUP: One lap mosey. Circle up for side straddle hops, weed pickers, hill billys, copperhead squats, sun gods, michael phelps.

THE THANG: we started with 11s; goblet squats and curls with rifle carry the bell between. Switched to farmer carry at the halfway point.

Switched to group work out; four circuits – first to finish was the alpha. Alpha farmer carried two 60 pound bells 50 feet and then do 25 squats with a 50 pound sand bag. Farmer carry back.

Circuits 1-4. Two times each. One lap after second set.

15 bent over rows (both sides)
15 overhead press
15 curls
flutter kicks until alpha returned

15 swings
15 thrusters
15 triceps
bench press until alpha returns

15 dead lifts
15 calf raises
15 prom dates
LBCs until alpha returns

15 cleans (both sides)
15 goblet squats
15 curls
bench press until alpha returns

Congrats and kudos to the alphas this morning. You know who you are.

MARY: box cutters, american hammers, gas pumpers, and one other ab thing

ANNOUNCEMENTS: blood drive, murph

COT: thanks for the morning and prayers for the fart sackers who couldn’t / didn’t make it