April 5th, 2017 By King Louie

A triforce of men, the only ones brave enough to escape the fartsack and get strong, showed up to Tradition this morning to increase the mass of their muscles and the strength of their manly character. And it went something like this:

Quick Disclaimer

Mosey

Warmorama:
SSH x 15
IST x 10
Mountain Climbers x 10
Peter Parkers x 10
Power Planks x 10
Arm Circles
Michael Phelps

The Thang:

Grab tires and CBs, partner up.
P1: Shoulder Press
P2: Tire Flips x 10, switch

P1: Curls
P2: Tire Shrugs x 20, switch

P1: JM Press (triceps)
P2: Tire Flips x 10, switch

P1: Chest Press
P2: Tire Shrugs x 20, switch

P1: Reverse Lunges
P2: Tire Flips x 10, switch

—REPEATO ALL OF THE ABOVE—

Put tires away, everyone grab a CB and 2 bricks.

Use heaviest weight you can for the following exercises:

1 minute AMRAPs:
Front Lat Raise
Tricept Extenions
Squat Thrusters

Grab bricks for next set of 1 minute AMRAPs:
Side Lat Raise (bricks)
Alternating grip curls
Sideways Rotator cuff curls

Mary:
Plank ~60 seconds, 5 merkins (IC), plank ~60 seconds, 5 Carolina Dry Docks (IC), Plank ~ 60 seconds

Iron Fist, Tradition

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