- When: 07/03/2021
- QIC: Abu
- Pax: Abu, Breezy (Gorham), Cousin IT, Frank the Tank, Giuliani (RESPECT), Padre (DOUBLE RESPECT), Quick Shot, Silverado, Slim Jim (DOUBLE RESPECT), String Bean
- Extra Credit: Abu, Cousin IT, Padre, Silverado, Urraca
WARMUP IC
SSH x 10
Imperial Walkers x 10
Don Quixotes x 10
Kettlebelless Swings x 10
Squats x 10
THE THANG
YHC demoed the following and completed 10 reps in cadence
Deadlifts
Swings
Thrusters
Cleans R
Cleans L
High Pulls R
High Pulls L
Snatches R
Snatches L
Rows R
Rows L
Presses R
Presses L
Merkins
Single Leg RDL R
Single Leg RDL L
Complete the same exercises in EMOM fashion with a goal to complete the following reps
15 Deadlifts
20 Swings
15 Thrusters
15 Cleans R
15 Cleans L
15 High Pulls R
15 High Pulls L
15 Snatches R
15 Snatches L
20 Rows R
20 Rows L
15 Presses R
15 Presses L
20 Merkins
15 Single Leg RDL R
15 Single Leg RDL L
YHC demoed 1 Turkish Get Up and then we completed one each side in cadence
Prayers: Giuliani’s uncle in ICU due to Covid, praise for Breezy leading Q Source, Urraca recovering, praise for Frank the Tank for double duty on the regular