WARMUP: SSH, Imperal Walkers, Sun Gods, PH

THE THANG:
With 30lbs weight

Abel workout:
5 American Hammers
5 Merkins
5 Overhead Press
5 tricep curls
10 Crunches
5 BBS

Cain workout:
5 Lunges
5 squats
5 star-jumps
5 Flutter Kicks
5 Scissors
5 Alabama Prom Dates

7 minutes of As Many Rounds As Possible (AMRAP) with Abel’s workout.

7 minutes of AMRAP with Cain’s workout.

Repeat both workouts until the end of the beatdown

MARY:
ANNOUNCEMENTS:
COT: