Basically a yoga based warmup to get the core loose with some neck mobility and shoulder mobility exercises mixed in.

SSH x20

Tin soldiers x15

Tempo workout.

The purpose of doing exercises in tempo is that it lengthens the time that a muscle spends under tension, thus making the muscle grow. We also paused for a count at the bottom to limit the elasticity of the muscle. It’s friggin Science or something. One thing about slowing down exercises is that it forces you to really focus on your form.

After a few words on form for each movement. 

First superset. 

Tempo merkins x10

Tempo chin-ups x10

Tempo ass to grass rock squats x20

Rinse and repeat thrice. 

Single arm farmers carry our rocks to the far picnic shelter.

Nessercize

Tempo Durkins x10

Tempo Inverted rows x12 dont eat the gum

Tempo Rock lunges x20 per leg

YHC meant to do this thrice but screwed up and only did it twice.

Nessercise

Single arm farmers carried our rocks to Jolly rd switching arms every couple minutes. 

Stopped 4 times to do OHP rock presses 20 per set.

Nessercise

American Rock Hammers x20 per side

Flutter kicks with a rock x20

Rock squat to OHP with a twist x20

COT

Prayer requests for Hot pursuit, Levi Lipton, King Pin, Pied Piper, injured pax.