July 10th, 2016 By KGB

Warm up:

Jog through ASEC doing High Knees, Butt Kickers, Karaoke

Circle Up at Lower parking lot

SSH x 25

Air squats x 20

Air squats with kick x 15

Hamstring stretch

Crossover leg stretch

Mountain climbers x 20

The Thang:

With partner

One man does parking lot suicides while another hits tire with sledgehammer. Switch

Parking lot suicides-decline merkins around tire. Switch

40 yard crab walk 40 yard bear crawl while partner does tire jumps. Switch

Parking lot suicides-tire flips. Switch

Mosey to rock pile:

20 yard lunge walk with twist holding rock. 20 yards back

Squat-curl-overhead press-skull crusher-reverse overhead press, reverse curl, reverse squat x 10

Mosey to pull-up bars

3 sets of five pullups

Mosey to picnic shelter for Mary

Dips on picnic bench x 20

Balls to wall 45 sec

LBC’s x 30

Freddie Mercks (slow) x 15

Ab crusher (Captain Morgan audible)

Superman stretch

Concord

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