Prison Yard 12/8

2Pax for a cold day in the exercise yard 

Double D and Warden Breach

Warm Up: Run around the parking lot followed by 22 counts of SSH, Frankensteins, Imperial Walkers/Hillbillies, and Windmills
The Workout: 7 Round of 2 minutes of work followed by 15 seconds to rest between stations

Station 1 (Weight Plate) Round 1 Chest press, Round 2 Overhead Pulls

Station 2 (Med Ball) Round 1 Squat and Throw, Round 2 Groundpounder

Station 3 Jump Rope

Station 4 Ab Wheel

Station 5 (Firehose) Round 1 Lunges, Standing Reverse LBC’s

Station 6 (Pain Stick) Round 1 Squats, Round 2 Side to Side twist

Station 7 (Sandbag) Round 1 Clean and Press, Round 2 Swings

Announcements: Beer Ruck on Sat 5/12 Starting at Bomshell at 1pm. Tree decorating in Holly Springs, Bacon on TED talks next Tues 12/15 at 8pm.

Closed in Prayer: