AO: f3tradition
Q: kinglouie
PAX: Frostbite MECA, Moonlight, Zucchini
FNGs: None
COUNT: 4
WARMUP: Tradition Mile + King Louie usual
THE THANG:
3 pull ups
10 kb swings, 10 kb Gob Squat, run halfway and do 3 burpees, run back,
10 swings, Plank Row x 5 each side, run halfway and do 3 burpees, run back,
10 swings, Reverse Lunges x 5 each side, run halfway and do 3 burpees, run back,
10 swings, 10 Shoulder Press, run halfway and do 3 burpees, run back,

Run a lap around the lower lot and repeato until……
MARY: 60s plank then stretching