August 5th, 2020 By King Louie

Back from the beach, filled with too much food and drink YHC lead the following:

Mosey around the church

Warmorama:
SSH x 20
IST x 10
Penny Picker x 10
Low Slow Squat x 10
Merkins x 10
Freddy Mercury x 10
Arm Circles
Michael Phelps

The Thang:

Everyone grab a cinderblock for…..

Set 1:
Squat to Press x 10
Tricep Extensions x 10
Bent Over Row x 10
Pull Ups x 5
Repeato – adding 1 rep to everything until at 13 reps and 8 pull ups

Set 2:
Curls x 5
Lunges x 5 each leg
Overhead Press x 5
Hanging Knee Raises x 5
Repeato – adding 1 rep to everything until at 10 reps

Set 3:
Merkin x 1
Mountain Climbers x 1
Repeato – adding 1 rep to everything until at 10 reps

Set 4:
Chest Press x 5
LBC with CB x 5
Freddy Mercury x 5
Repeato – adding 1 rep to everything until at 10 reps

Mosey to benches
Set 5:
Dips x 10
Step Ups x 10 each leg
Derkins x 10

Mosey back to the bars for

Mary:
Mason Twist x 20
LBC x 20
Homer to Marge Medley

Iron Fist

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