September 14th, 2017 By HotWheels

1 Pre Runner today.

4 PAX posted for a great weather clear skied beat down that went this.

Warm Up – 20 SSH, 10 CP /10 WM, 20 IST, 15FAR/15BAR

The Thang

Mosey to the  Prison Yard

10WWII Sit Ups, Run to the other side for 10 Mercins repeato X3

Mosey to the Cell Block, Grab 1 C-Block each;

20 Curls, 20 Triceps Extensions, 20 Upright Rows, take a lap and repeato X 3

20 bench press, 20 Squats, take a lap and repeato X3

5 Minute Cul De Sac Mosey ( To Kill Time )

Mosey to the Gun Range for 10 Pull Ups, 10 Dips, mosey to the Prison Wall 10 Muscle Ups, repeato X3

MARY

20 LBC, 20 LF, 10 Mason Twists, 10 Dying Cockroaches,  90 second plank.

Great work by everyone this morning, it was an exhausting full body interval style training that is great for the heart.

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