AO: Rolling Stone
Q: turbine ,
PAX: ti, Detention, turbine, Big Tuna, Clickbait
FNGs: None
COUNT: 5
WARMUP:
SSH
IST
Hillbillies
Arm Circles
Michael Phelps

THE THANG:
Circuit of 8 exercises, sets of 20 reps each, with a short farmer’s carry TI loop with your bell in between each set.

Set 1
– Swings
– Slow squats
– LBC
Set 2
– Tricep extensions
– Goblet squats
– RBC
Set 3
– OH press
– Lunge
– Atomic crunches
Set 4
– Chest press
– WW2
– High rows

Cruise to the end of the parking lot and back

Set 5
– Curls
– Halos
– Lawnmowers
Set 6
– Offset merkins with bell
– Bent over rows
– Sumo squats
Set 7
– Figure 8’s
– Pull through merkins
– Calf raises
Set 8
– Wood chopper
– Reverse lunge
– Dead stop swings

Cruise to the end of the parking lot and back

5-6 min of yoga stretches

MARY:
Pretzel crunch

COT:
– Prayers for Detention’s nephew Justin who is stationed in Israel, so a part of the current conflict
– Prayer’s for turbine’s sister Pat who has been dealing with lymphedema for 20+ years since her mastectomy… she is traveling tomorrow to the Cleveland Clinic to see if she is a candidate for a new treatment regimen.