No music, Tabata ended early, When does Dawgpound come home?

FNGs: None

EC: Emeril, Dahmer

Warm Up: Short jog, SSH, Imperial Walker, Fazio Arm Circles, Spinal Rotations

The Workout:

5 Drills
40 Seconds On/20 Seconds off – circuit

Counter Squat (halfway through rotate hands)
Level 1) Normal squat with curl
Level 2) Squat and then push bar out (bar is sideways not up and down)

Deadlift to Row (halfway through rotate hands) Chest proud
Level 1) Bend over and do row hands at each end of bar. Row and then stand up
Level 2) Bend over and do row ball hand in middle. Row and then stand up
Level 3) Back ankle up (Staggered stance) Ball is on side where ankle is up

Paddle Swing:
Level 1) Paddle by side with back lunge
Level 2) Lunge back paddle up in air

Ballistic Curl
Level 1) Normal curl mace horizontal
Level 2) Tilt bar down
Level 3) Rotate bar straight up and hold before moving into level 2 finish

Sumo Squat Counter Balance(halfway through rotate hands):
Level 1) Normal Sumo Squat
2) Sumo Squat push bar out front

Mary: Stretching

Announcements: Still need PAX for Saturday 10/10 at Food Bank.  May rain and if it does we will reschedule.

T-Claps (Recognition): Dawgpound because he runs Captain Caveman with music and knows how to properly set up the Tabata so it doesn’t end after 7 minutes.

Prayer: Hightower the police office killed in the line of duty in Myrtle