Locked Out Beatdown

Warmup

SSH x 20 IC

Good Mornings x 20 IC

Dak Prescott Squats x 20 IC

YHC demoed each exercise and we performed 5 reps each arm

1)

Up Down

Swing

Snatch

2)

Deadlift

Row

Clean

3)

Rack Squat

Press

Single Leg RDL

4)

Windmill

Bottoms Up Clean

OH Reverse Lunge

The Thang

Go through each triset (3 exercises) above with right hand (15 reps), then with the left (15 reps) until you complete all 4 sets (5 reps each = 60 right, 60 left = 120 reps total) for time

Rinse and Repeat 4 trisets for time trying to beat your previous time

Mosey to the center of Boyd Lee

All with bodyweight using steps

Alternating Elevated Jump Lunges x 20 (10 each side)

Bulgarian Split Squat Jumps x 20 (10 each side)

Elevated Single Leg Glute Bridges x 20 (10 each side)

Crossover Step Up Knee Ups x 20 (10 each side)

Mosey back to the flag

Prayer Requests: Cousin IT’s pops, Cold Cut’s niece and son, Cable’s job and family situation with the move, Kevlar’s in-laws and kids coming back from Great Wolfe Lodge, YHC’s 2.0 and in-laws

Announcements: Cold Cut with the Q tomorrow at #TheCommons

Moleskin: 20 something degrees didn’t stop 4 others from showing up, despite Boyd Lee being locked. We parked on the road, planted the shovel flag up front, and got to work. Despite the freezing cold temps, we didn’t have a problem breaking a sweat. TClaps to Kevlar for trying out KBs and grinding through a difficult workout.  COT was strong this morning. Thanks to Cold-Cut for closing us out with a powerful prayer.