Prision Yard 7/14

5 Pax members got a little stronger at the Prison Yard

Sprinkler, Fram Double D, b-bit and Warden Breach on the Q

Warm Up: a quick mosey around the parking with 22 rep counts of SSH, Imperial Walkers/Hillbillies, and Frankensteins

The Workout: 5 Stations, 2 minutes of work followed by 15 seconds of rest to rotate stations.

Station 1: Farmers carry w/ shoulder shrugs of 2 5 gal water bottles

Station 2: Traveling merkins on the ladder

Station 3: hurdles, jump  over and back

Station 4: Kettlebell swings and Fire hose squats

Station 5: Tire Flips

Mary: Ab burnout with slow and controlled Freddie Meercuries and Leg lifts, 22 counts in cadence.

Prayer: Closed in prayer