July 29th, 2020 By King Louie

Four strong men did this:

Mosey around church to pull up bars.

Warmorama:
SSH x 15
IST x 10
Penny Picker x 10
Low Slow Squats x 10
Merkins x 10
Arm Circles
Michael Phelps

The Thang:

Cinder Block Sets
Timer: Cinder Block shrug carry across parking lot
Station 1: CB Curls
Station 2: CB Squat Press
Station 3: CB TricepT Extenions

Bodyweight HIIT Session 1 (45s on, 15s off)
Body Ups
In & Out Jump Squats
Diamond Merkins
Wide Sumo Squats
Iron Cross

Repeat Cinder Block Sets

Bodyweight HIIT Session 2 (45s on, 15s off)
Pike Body Up
Side Lunges
V Ups
Carolina Dry Docks
T Merkins

Repeat Cinder Block Sets

Bodyweight HIIT Session 3 (45s on, 15s off)
Wide Grip Merkins
Makhtar N’Diayes
Dive Bomber Merkins
Superman Chin ups
Pushup into 4 Mountain Climbers

No time for Mary. Thanks for joining me, men!

Iron Fist

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