WARMUP: Mosey around the parking lot and then

SSH
Weed Pickers
Copperhead Squat
Arm Circles

THE THANG: Focus on uni-lateral movements and full range of motion!

Leg super-set (x3)
– Single arm rack squat, 2 second pause (6 per side)
– Reverse lunge (10 each side)
– Cossack squat (6 each side)
– Lap around parking lot and repeat

Arm super-set (x3)
– Single arm overhead press (5 each side, last set AMRAP)
– Merkin with hand on bell (6 per side)
– Curls (10 per side)

Back super-set (x3)
– Bent over row (10 per side)
– Seated good morning (10 reps)
– Lat pull overs (10 reps)

MARY: Tuck up to v-ups, heel touches, and Tallyman brought us home with crunchy frogs
ANNOUNCEMENTS: 2nd F Lunch
COT: Prayers for PaperJam and one more I can’t remember