AO: f3kannon
Q: Grandmaster
PAX: Squid, Grandmaster
FNGs: None
COUNT: 2
WARMUP: Standard warm up. 20 SSHs, 15 ISTs, 10 BSNs, 10 Windmills, Arm Circles
THE THANG: 4 Sets, 8 Rounds, 45s on and 15s off. I min rest between sets.
Upright row
Military press
Curls
Tricep extension
Bent over row
Dead lift
Squat
Calf Raise
MARY: Abs, 1 minute of each, left kettlebell crunch, right kettlebell crunch, weighted LBCs
ANNOUNCEMENTS: Anniversary Convergence on 8/9. Invite anyone who has been here before.
COT: Thanks for great weather. Prayers for traveling and missing Pax.