June 28th, 2021 By Bob Symanski

Warm-o-rama:
1/4+ mile jog around parking lot; 16 Side-strattle hops; 16 ISTs; 16 Penny Pickers; Michael Phelps; farmer carry to courtyard

The Thang:

16 reps each exercise in following sequence

Ex. 1 A                                                   Ex. 5 A                                                   Ex. 9 A
Ex. 2 B                   Ex. 4 B                   Ex. 6 B                   Ex. 8 B
Ex. 3 C                                                   Ex. 7 C

Set 1
A  Tricep extensions
B  Curls
C  Upright lawnmower pulls, L & R

Set 2
A  Overhead press
B  Squats
C  Lawnmower pulls, L & R

Set 3
A  Upright rows
B  Kettlebell swings
C  Step-ups, L & R

Set 4
A  American hammers
B  Skull crushers
C  Bench presses, L & R

Round-robin Mary, with each PAX leading an exercise of their choice:
Homer-Marg flutters, low dollies, box cutters
Step-ups 15 ea. leg
Abs of Habs
Seated presses
Nolan Ryans

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