Who let the dog out?
FNGs: None
EC: Emeril. Was hoping Dawgpound would show up but apparently he’s on puppy duty and EC is a no go for the next couple weeks.
Warm Up:
Bounce
Spinal Rotation
Swimmers
Hips in barrel
Hinge
Foot Trace
The Workout:
Each exercise 10 each side or 20 combined
Round 1:
Seated Shoulder Press
20 LBC in cadence
Round 2:
Seated Shoulder Press
Seated Shoulder Press
Ballistic Curl
20 LBC in cadence
Round 3:
Seated Shoulder Press
Ballistic Curl
Arched chest press
20 LBC in cadence
Round 4:
Seated Shoulder Press
Ballistic Curl
Chest Press
Romanian Deadlift to single leg deadlift
20 Low Slow Flutter in cadence
Round 5:
Seated Shoulder Press
Seated Shoulder Press
Ballistic Curl
Chest Press
Romanian Deadlift to single leg deadlift
Death March
20 Low Slow Flutter in cadence
Round 6:
Seated Shoulder Press
Ballistic Curl
Chest Press
Romanian Deadlift to single leg deadlift
Death March
Squats of some form
20 Low Slow Flutter in cadence
Work back down removing an exercise. We threw in some burpees and Merkins to replace the core exercise. We got through all 12 rounds.
Mary:
Homer to Marge was all we had time for
Announcements:
Long ass run, Ted Talk (Shield Lock)
T-Claps (Recognition):
Prayer:
Mike’s family (Pumpkin Spices friend that passed), Sadiq, Doc and Norm
