AO: f3rollingstone
Q: Hot Pack
PAX: Macgruber, Manwich, Clickbait, Spooner
FNGs: None
COUNT: 5
WARMUP: Mosey around the lot with the usual activities. 5 minutes of ladder drills to improve our dance moves.
THE THANG:
Unilateral focused exercises including OH lunges, swing, RDL, step up, split squats x5 each side with belle.

WOD – 21-15-9 with a lap in b/t each round. The Pax had to select 3 exercises from the list above. They went with swings, RDL, and step ups.

After the WOD, we did one more round of 5each side with the exercises they didn’t choose.

MARY: various front and back core exercises.
ANNOUNCEMENTS: none
COT: Prayers for Manwiches friends wife for a heart transplant, Clickbait’s son Alex.