Prison Yard 12/1

2 Pax got their December started on the right foot with a Prison Yard workout (Sprinkler and Warden Breach)

Warm Up: Mosey around the parking lot and circle up for 22 rep counts of SSH, Windmills, Frakensteins, Daisy Pickers and Imperial Walkers.

The Workout: 6 stations of pain, 2 minutes per station with 15 seconds rest between stations

Station 1: Pain Stick (Round 1 Weighted Homer to Marge, Round 2 Up and over Merkins)

Station 2: Fire Hose (Round 1 Bear crawl hose pull, Round 2 Plank pull through)

Station 3: Med Ball (Round1 Strait arm raise, Round 2 Throw behind)

Station 4: Heavy Bag (Round 1 Bag Squat, Round 2 Plank Get up)

Station 5: Weight Plate (Round 1 Rut Rohs, Round 2 Sunshines)

Station 6 Sandbag (Round 1 Shovel swings, Round 2 RDL’s with a twist)

Announcements: FROSTY CASUP this Sat at 0600

Closed in Prayer: