Prison Yard 2/16/21

4 Pax took to the yard to get an obstacle course style beat down

Spoonman,  Bondo, 8-bit and the Warden(Breach) on the Q

Warm-Up: a Little mosey around the parking lot, circle up for 22 reps of SSH, Imperial Walkers/Hillbillies, Windmills, and Frankensteins

The Workout: 7 stations of suck. 2 mins of work followed by 15 seconds to get to the next station.

Station 1 (Battle Rope) Round 1:  arm waves, round 2: Figure 8

Station 2 (Sandbag) Round 1: Romanian deadlift, round 2: Power cleans

Station 3 (Sand Bags) Round 1:  shoulder shrugs, round 2: Farmers carry

Station 4 (Kettlebell) Round 1:  swings, round 2: Figure 8

Station 5 (Ab Wheel) Round 1: Abs, round 2: Abs

Station 6 (Weight Plate) Round 1:  Curls, round 2: Tricep extensions

Station 7 (Med Ball) Round 1: Squat and Throw, round 2: Overhead Slams

Announcements: Hilltop clean up Feb 20th after the Hilltop Ruck

Bondo closed us out in Prayer