A bit or rain and a bit of pain

AO: Firehouse

When: 2024-04-11

QIC: Sirmixalot

PAX (5): Better Call Saul, Dunshire, Seaman, Sirmixalot, Suarez

Preamble:

Thought it was going to be stormy so I planned a pavilion BD. There was a fine mist so I threw in some running throughout the workout.

Warm-O-Rama:

Standard warm up - SSH, Weed Pickers, Sun Gods.

The Thang:

Two rounds of the following - First round 15 reps of each exercise. Second round 10 reps each exercise. Merkins, Bbs, Squats -  Run to bottom of hill and back Down dog to Dive bomber, Leg raises, Pistol squat - Run to bottom of hill and back Ranger, Freddie Mercury, Hip thrusters - Run to bottom of hill and back Dips,   Low Plank, Alabama ass kicker - Run to bottom of hill and back Staggered, Lbc,  Squat jumps - Run to bottom of hill and back  

COT:

COT, Prayers.

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