And this time, the grass was cut

Warm Up…

• Hamstring stretches
• Arm circles
• Hallelujahs
• Run a lap then circle up

The Thang:

Part 1:  Supersets

Superset #1

• American Kettle Bell Swings 15 Reps
• Merkins Max Reps in 30 seconds

Repeat Superset 2 times and beat your max reps in AMRAP

Superset #2

• Bicep Curl to shoulder press each arm 10 reps
• WW2 30 seconds

Repeat Superset and beat your max reps in AMRAP

Superset #3

• Goblet Squats 15 reps
• Jump Squats AMRAP 30 seconds

Repeat Superset and beat your max reps in AMRAP

Superset #4

• Thrusters 15 reps
• Pull ups AMRAP 30 seconds

Repeat Superset and beat your max reps in AMRAP

PART 2:  Tabata

• Deadlift
• Tricep extension
• Row

COT:

Prayer Requests included Glow Worm’s family having to put their dog down likely this week and Cheese Head’s safe travels tomorrow.

Announcements include Silverback Q’ing MASH on Monday and Cousin IT reminded everyone about the F3 license plates.