AO: f3tradition
Q: kinglouie
PAX: kinglouie, Moonlight (Samir), Frostbite MECA
FNGs: None
COUNT: 3
WARMUP: 1 mile mosey, King Louie usual warmorama
THE THANG: Timed sets, 3 pull ups before EVERY station.
Set 1:
Station 1: KB Swing
Station 2: dumbell side lat and front lat raise combo
Timer Station: 145lb trap bar carry halfway across the lower lot and back
1 round, 3 pulls ups before EVERY station, runners came and we ran with them to the golf course and back
Set 2:
Station 1: KB squat press
Station 2: dumbbell merkin to plank row
Timer Station: 145lb trap bar carry halfway across the lower lot and back
2 rounds, do 3 pulls ups before EVERY station
Set 3:
Station 1: 5 lawn mower pull each arm then bent over row until time
Station 2: dumbbell bentover delt raise
Timer Station: 145lb trap bar deadlift x 10
2 rounds, do 3 pulls ups before EVERY station