Warm Up

Demo and get comfortable with the exercises to be completed for the ladder – 5 reps each IC

Two Handed Russian Swings

Single Arm Deadlift – 5 each side

Single Arm Clean – 5 each side

Single Arm High Pull – 5 each side

Single Arm Lawnmower Row – 5 each side

Single Arm Lying Chest Press – 5 each side

Dead Two Handed Clean Squat Press

Two Handed Single Leg RDL – 5 each side

Single Arm Racked Split Squat – 5 each side

Two Handed Sumo Deadlift

The Thang

Climb the Ladder

Pick a line and advance as far as you can for each exercise – 5 reps each KB

Modify as needed, if you can’t do single arm, do two handed, if you can’t do 5 reps, do what you can

Line 1: 25, 35, 40, 44, 53, 60, 70

Line 2: 20, 25, 35, 40, 44, 53, 60

Two Handed Russian Swings

Single Arm Deadlift – 5 each side

Single Arm Clean – 5 each side

Single Arm High Pull – 5 each side

Single Arm Lawnmower Row – 5 each side

Single Arm Lying Chest Press – 5 each side

Dead Two Handed Clean Squat Press

Two Handed Single Leg RDL – 5 each side

Single Arm Racked Split Squat – 5 each side

Two Handed Sumo Deadlift

Prayer Requests: My pops surgery on Tuesday, praise and welcome back Spin Cycle, Cable’s pops getting radiation for prostate cancer, Cable’s travels, praise to Cousteau’s girlfriend  Golden Gate girlfriend starting FiA this morning, Fiddler’s friend Garret, The Jet’s friend’s dad in jail

Thanks String Bean for joining us at the end and praying us out.

Announcements: Sasquatch July 27th: http://www.f3enc.com/backblasts/csaup/2019-sasquatch-pre-blast/

Moleskin: The rain held out except for a minor drizzle, the PAX showed up, and worked their six off to get through this difficult workout. Well done men. You have now seen the majority of my KB collection. I left 5 at the house. Until next time.

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