Rx+

WARMUP

SSH x 10 IC

Kettlebell-less Swings (Good Mornings) x 10 IC

Low n Slow Squats x 10 IC

Merkins on KB x 10 IC

 

THE THANG

Franabell Rx+

21-15-9 for time

Bottoms Up Thrusters

Burpees (Merkins on KB)

 

Mosey to the playground

 

7 Rounds for time:

5 Pull Ups

5 Mule Kicks

 

Mosey back to the flag

 

3 Rounds In Cadence

1 Arm Up Down Rows x 5 each side

Long Cycle High Pull Snatches x 5 each side

Deadstart Clean Squat x 5 each side

Corkscrew Clean and Press x 5 each side

Deadlift Jumps x 15

Merkins x 15

Russian Swings x 15

 

Prayer Requests: Giuliani’s dad has detached retina, PAX affected by Covid, in-laws house for sale in CT and new house purchase in Greenville, sad clowns.

Announcements: KENNY G has his VQ next week at Boyd Lee Beatdown. Come out and support him!

Moleskin: 4 PAX is much better than 1. I workout by myself all the time but it is certainly more enjoyable with others. Thanks for coming out!