Sandy Sledge in the Yard
FNGs: None
Warm Up: SSH,GM’s,SFAC,Frankenstiens, IW,HB’s.
The Workout: 3 Stations 1)Ten tire flips, 20 sledge swings, drag tire back. 2) Merkings, Rows, Bench with 20lbs, 3) Sandbag Burpees 15 reps 40lbs bag, 10 reps 60lbs, 5 reps 80lbs. Mosey for 3 min, PAX Rotate through stations. Repeat the workout with reduced reps. Last exercise was 7 more SBburpees to round out 50 reps.
Mary: Cross leg Crunch, HTM, Combine exercises.
Announcements: See Slack
T-Claps: Banana Seat for lifting 3x his weight. 8-Bit form making Prom King
Prayer: Unspoken