Just the TWO of US (Nov 15)

F3 Workout – 11/15/21
Intro – Disclaimer – Pledge

Warm-up
3 x
10 x SSH
10 x Merkins
10 x Plank Jacks
30-sec high plank hold

Kettlebell
10 x shoulder press R Arm (OMU)
100y suitcase carry R Arm
10 x shoulder press L Arm (OMU)
100y suitcase carry L Arm
10 x KB Swings
Sprint 100y and Back
10 × Curls
200y suitcase carry R Arm
10 x Squats
200y suitcase carry L Arm
10 x Dead Lifts
Sprint 200y and Back

Ruck Sack Up (4 Corners)
10 x Merks
10 x Squats
10 x Alt Lunge
10 x high knees

Med Balls
1:00 slams
[30 sec rest]
1:00 toss
[30 sec rest]
1:00 squat thrust
[30 sec rest]