October 2nd, 2020 By King Louie

4 men came to lift iron. This happened:

Warmorama
SSH x 20
IST x 10
Penny Picker x 10
Windmill x 10
Monkey Humers x 10
Merkins x 10
Arm Circles
Michael Phelps

The Thang:
Goblet Squat x 20
KB Swing x 20

Carry bells to pull up bars.

Goblet Squat x 20
Chin Ups x 5
Repeato

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Line up facing across lot:
KB Somersault Squat x 10
Sumo Hi Pull x 10
KB Merkins x 5 each side

KB Swing Step 2 parking spaces forward, repeato.

Halfway across lot, pause for:
Curls x 10
Shoulder Press x 10
TricepT Extenions x 10

Continue across the rest of the lot, doing same set above

Goblet Squat x 10
Mosey to pull up bars for Chin Ups x 5
Repeato

Lawn Mower Pulls x 5 each arm
Mosey to pull up bars for slow Dips x 5 OR Curb dips x 15
Repeato

Line up facing back across lot:
KB Somersault Squat x 5
Sumo Hi Pull x 5

Figure 8 lunges, 2 parking spaces forward, repeato.

Halfway across lot, pause for:
Curls x 10
Shoulder Press x 10
TricepT Extenions x 10

Continue across the rest of the lot, doing same set above

Goblet Squat x 5
Pull Ups x 5
Repeato

Mary:
KB Plank Dragon x 10 each way
Russian LBC x 20
KB Windshield Wipers x 7 each side
Heels to Heaven x 10
Freddy Mercury x 10
Plank 60s

B.O.M.B.

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