Preamble:

Perfect weather for a morning beat down.

Warm-O-Rama:

Quick warmup to make sure that we had enough time for the workout.

• Arm circles
• 12 Weed pickers

The Thang:

Tabata style workout with 4 cycles, 5 exercises in each cycle.  1:40 of work, 0:20 of rest per exercise.

Cycle 1 – With Cinder block

• Deadlifts
• Rows
• Curls
• Thrusters
• Skull crushers

Cycle 2 – Without Cinder block

• Squats
• Leg kicks
• Lunges
• LBCs
• Cossack squats

Cycle 3 – Repeat of cycle 1, with cinder block presses replacing the skull crushers

Cycle 4 – Repeat of cycle 2.

Finished off with a set of American Hammers lead by Rusty.

COT:

Prayers for Swamp Donkey’s family and healing in our country.