WARMUP

SSH x 10 IC

Good Mornings 10 IC

Squats x 10 IC

Merkins x 10 IC

Mountain Climbers x 10 IC

THE THANG

Split Stance RDLs x 20 (10 each side) IC

Sidestep Swings x 20 IC

Beast Merkin Side Kick Throughs x 20 (10 each side) IC

KB Squat Jumps x 20 IC

Side Press x 20 (10 each side) IC

Bottoms Up Clean x 20 (10 each side) IC

10 (10 exercises so calling it 10 to keep it simple, also calling it 10 because it is difficult and you need to be a 10 in your head to push through the pain and discomfort) – Deadlift, Row, Clean, Squat, Press, Swing, Snatch, Overhead Backward Lunge (opposite leg and arm), Kneeling Press, Kneeling Windmill

Round 1:

1 Deadlift, 1 Row, 1 Clean, 1 Squat, 1 Press, 1 Swing, 1 Snatch, 1 Overhead Backward Lunge (opposite leg and arm), 1 Kneeling Press, 1 Kneeling Windmill

Rinse and repeat on other side

Round 2:

2 Deadlift, 2 Row, 2 Clean, 2 Squat, 2 Press, 2 Swing, 2 Snatch, 2 Overhead Backward Lunge (opposite leg and arm), 2 Kneeling Press, 2 Kneeling Windmill

Rinse and repeat on other side

Round 3: 3 reps each exercise

Round 4: 4 reps each exercise

Round 5: 5 reps each exercise

Split Stance RDLs x 20 (10 each side) IC

Sidestep Swings x 20 IC

Beast Merkin Side Kick Throughs x 20 (10 each side) IC

KB Squat Jumps x 20 IC

Side Press x 20 (10 each side) IC

Bottoms Up Clean x 20 (10 each side) IC

Prayer Requests: Aquaman’s family, Softshell’s family, praise for YHC’s wife, praise for this group for men and prayers to the Sad Clowns out there, for our nation

String prayed us out.

Moleskin: Mumblechatter was on point today. Wimpie, Slalom, and String Bean brought their A game. Super proud of String Bean for stepping outside his comfort zone with kettlebells and for Wimpie for stepping up in weight class again. There were several nuggets shared today about your mindset to help you get through the suck. If it ain’t raining, it ain’t training. Fight off the demons, stop feeling sorry for yourself, embrace the suck, and be a 10. You’re mind tries to stop you when your body is only at 40% capacity.

String Bean and Wimpie have a Co-Q coming up. Stay tuned! Aye!