WARMUP:
-mosey
-triad trio – ssh, weedpickers, imperial walkers
-sun gods
-michael phelps
-bear crawls and carolina dry docks routine
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THE THANG:
Part 1: 1-10 reps of squat and overhead press
1 squat, 1 overhead press
2 squats, 2 overhead presses
…..
10 squats, 10 overhead presses
-while this is occurring, one Pax carries the 120 lb bag down and back
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Part 2: Sandbag tosses
-split into groups
-1 person tosses the bag to the far cone and back
-rest of the group does a specific exercise while he goes there and when he comes back
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Rd1: sandbag side toss
-group does hand release merkins, big boys
-repeat until group completes
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Rd2: sandbag chest toss
-group does benchpresses, deadlifts
-repeat until group completes
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Rd3: sandbag overhead toss
-group does bent over rows, skull crushers
-repeat until group completes
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Part 3: 1-10 reps of curls and triceps extensions
1 curl, 1 tricep extensions
2 curls, 2 triceps extensions
…..
10 curls, 10 triceps extensions
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MARY: some exercises
ANNOUNCEMENTS: July 4th covergence (stay tuned for more details)
COT: