January 15th, 2021 By King Louie

Four men gathered.

Here’s what they did:

AO Mosey

Warmorama:
SSH x 20
IST x 10
Penny Picker x 10
Windmill x 10
Low Slow Squats x 10
Merkins x 10
Arm Circles
Michael Phelps

The Thang:

Timed Set 1 :
Timer: 25 Goblet Squats
Station 1: Curl to Press
Station 2: KB Swing
Repeato

Timed Set 2 :
Timer: 25 Goblet Squats
Station 1: High Pull
Station 2: Alternating Clean & Press
Repeato

Timed Set 3 :
Timer: 20 Chest Press
Station 1: Lat Pullover
Station 2: Skull Crushers
Repeato

Mosey to pull up bars for:
Pull Ups x 5
WWI Sit ups x 25
Chin Ups x 5
WWI Sit ups x 25
Dips x 5 / 10 curb
WWI Sit ups x 25

Mosey back to bells:
Timed Set 4 :
Timer: 15 Goblet Squats
Station 1: Curl to Press
Station 2: Swing

Mary:
Russian Twist x 10
LBC x 15
Windshield Wipers x 7ea
Reverse Crunch x 10
Freddy Mercury x 10
Plank ~100s – mix in arm raises and merkins

B.O.M.B.

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