Ivan 8/13

FNGs: Nope
Warm Up:

Lap around the parking lot
Bounce
Foot Trace
Good mornings
Fazio Arm Circle

The Workout:

We were building a flow. Each Set was done for each arm

5 Rows

1 Row
5 Swings

1 Row
1 Swing
5 Cleans

1 Row
1 Swing
1 Clean
5 Thrusters

1 Row
1 Swing
1 Clean
1 Thruster
5 Lunge

1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
5 Press

1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
1 Press
5 Side Bends with 1 Press

We then built down the flow. We did 10 reps each side. So one rep looked like the following

1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
1 Press
1 Side Bend
1 Side Press
1 UnSide Bend
1 Press
1 Stand up from Lunge
1 Thruster
1 Clean
1 Swing
1 Row

3 Rounds of the following:

10 Lawnmower rows
10 Bobbity to Bobbity

Mary:

LBC
Feet and Legs straight up. Right Foot Left hand down. Switch
Homer to marge

Announcements:
T-Claps (Recognition):
Prayer: