Warmo: 1/4 mile mosey. Thunder squats and curls with bell (not a Narco approved warm-o-rama exercise)
4 corners: 10 man makers x4 , 20 KB swings x3, 30 bell taps x2, 40 chest press x1. MOT – farmer carry run
KB Indian run
4 corners: 10 iron cross x4, 20 thrusters x3, 30 bent over rows x2, 40 upright rows x1. MOT – farmer carry run
ROF: one pax lat pullover while others holding 6 inches and bell extended over face.
- + Gutemann on the attendance list not sure why his name is not in slack, blame the site Q.