Unlike the previous few times I have Q’d I had no clue what I was going to do this morning even as we were in the midst of COP. The 7 pax that came to Ironyard unfortunatley endured what was to come.
The condition: mid 50s
The thang:
COP
All 15 reps at 4 count
Frankenstein
Butt kicks
SSH
Shoulder press
KB swings 20 OYO
Napalms 10 OYO
Goblet squats 20 OYO
Start at 2 reps and then increase by 2 until 30 reps are achieved (2, 4, 6, etc).
Bell Merkins
Bent over rows
Lunges
Total of 276 reps for each exercise
High plank
Low plank
Low plank punches and leg extension
High plank
COT:
– Saturday meet at kathwood baptist for workday
BOM