AO: F3Kannon
Q: Big Tuna
PAX: Squid, backdraft, ChopSaw
FNGs: None
COUNT: 4
WARMUP (in cadence)
SSH (x15), Windmill (x10), Hillbilly (x10), BDSN (x10), Low Slow Squat (x10), Tempo Merican (x10), Plank Shoulder Tap (x10), Plank Jack (x10)

THE THANG:
Head over to the deck with kettle bell/ruck place and up the steps stoppping at each level for:
Odd # Floors: Overhead Press (x10, x30, x50)
Even # Floors: Squats (x20, x40, x60)
Head across to the other steps and back down while stopping at each level for:
Even # Floors: Bicep Curls (x60, x40, x20)
Odd # Floors: Tricep Extensions (x50, x30, x10)
Repeato:
Odd Floors: Upright Rows (x10, x30, x50)
Even # Floors: Bent Over Rows (x20, x40, x60)

Head across to the other steps and back down while stopping at each level for:
Even # Floors: Flutter Kicks (x60, x40, x20)
Odd # Floors: LBC’s (x50, x30, x10)
Finished up with 10 perfect mericans (hand release at bottom and shoulder tap at top)

ANNOUNCEMENTS: Thanks for coming out on a chilly morning to get warmed up and lift some cold metal!

COT: Prayers for all of the Pax, their families and friends to stay safe during the holidays and through out the new year.