AO: f3dawghouse
Q: Slash
PAX: Buck, turbine
FNGs: None
COUNT: 3
Yhc is coming off of 2 weeks out. One week at the beach, then out of town for work and not feeling well upon return… here to pay penance for the missed time. Glad to see 2 amigos out to join me! Figured it’s been long enough I can repeat the last workout I Qd and they’ll be none the wiser.

WARMUP:

SSH
Hillbilly’s
Low slow squats
Penny pickers

THE THANG:

2 rounds time under tension (slow count in cadence).

Set 1

8 Curls
8 Forward raise
8 OH press
8 Tricep extensions

Timer: 20 SSH
Constant: plank jacks

Set 2:

8 squat pulses
8 Dairy farmers
8 donkey kicks (OYO)
8 Jane Fondas

Rotator: 20 Mericans
Constant: Mtn Climbers

Set 3:

8 core killers
8 v-ups
8 American hammers
8 JLos

Rotator: 20 L/R twist squats
Constant: squats

MARY:

Low flutters
Atomic crunches

ANNOUNCEMENTS:

Afton HH coming up soon

COT:

Prayers for CPAP