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