America Is Back

Preamble:

Murph ain't gonna murph itself and it's time we get ready as we are a month out. These proud American's made our founding fathers proud. Straight work, minimum mumble chatter outside of a yawn from Sweetchuck who was reprimanded. 

Warm-O-Rama:

20 side straddle hops 10 Merkins 10 Windmills 8 Willie Mays Hayes Michael Phelps mosey to the field

The Thang:

Round 1 - 4 Sets 10 Cinder Deadlights 8 Goblet Squats 6 Overhead Press 20 yard suitcase carry: right arm up field, left arm down

Round 2 - 4 Sets 50 yard suitcase carry: Right arm up field, left arm down field 12 Skull Crushers 18 Merkins 24 Air Squats

Round 3 - 2 Sets 20 plank jacks Bear crawl 20 yards 20 plank Jacks Bear crawl 20 yards back to end zone Repeat 2nd set

Round 4 - 2 Sets 10 burpees 50 yard sprint up and back 20 merkins

Round 5 1:30 Plank

COT:

Prayers for our families, and the strength to conquer our challenges