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