Warm-up

A short lap with some windmills, copper head squats, Phelps, and arm circles

The Thang

We started simple enough with just holding on tight to our massive sandbags.  6 Minute hold of the sandbag, in front of our chest.  Each drop was a penalty of 5 sandbag deadlifts at the end of the hold, cumulative for the entire group. But no one dropped so deadlifts, yet….

Then we started to work. 

Run a quick loop just to know the path then:

Cycle 1:

3 rounds of 30 Squats; 25 Press; 20 cleans

When you complete all 3 rounds Run 1 lap

Cycle 2:

2 rounds of 30 Deadlifts; 25 Rows; 20 Ground to behind; again run a lap

Cycle 3:

1 round of 30 Squats; 25 Press; 20 cleans

COT

Waffle Cones son, Thrasher, & Wonder Women’s mom.