AO: f3tradition
Q: kinglouie
PAX: kinglouie, Frostbite MECA
FNGs: None
COUNT: 2
WARMUP: 1 mile run, King Louie usual warmup
THE THANG: 8 pull ups, 8 dips.
Set 1: 10 kb swing, 10 swing to clean, 10 reverse lunges each leg, 10 bent row, 10 merkins… repeato 4 times (Run with the runners when they arrive)
1 lap around the AO, 8 pull ups, 8 dips
Set 2: 10 shoulder press, 10 halo, 10 curls, 10 squats, lap around the AO, repeato until time
MARY: Plank stuff