Rain and Gloom

AO: Battle
Q: Spot
PAX: Spot, CESS, Big Worm
FNGs: None
COUNT: 3
WARMUP:

CESS 10 SSH/5 Burpees x 5
Tempo Merkins x10
Tempo Squats x 10
Tempo Curls x 10
Reverse Tempo Curls x 10
Merkin/Mountain climber/sprint/mosey increasing by 1 each x 10

THE THANG

Hustler Manmakers (1 merkin  x 2 curls 2 presses) x 10

Insanity Abs x 15 Jacobs Ladder down to 11
Freedom twists
Flutter kicks
In and outs

Bear crawl 10 yards/2 merkins/crawl bear 5 yards/2 jump squats increasing reps by 2 x 8

Insanity Abs x 11 Jacobs Ladder down to 8
Freedom twists
Flutter kicks
In and outs

Iron Sharpens Iron
Curls x 100
Chest presses x 100
Squats x 100

10 chest presses – last 5 with partner resistance
10 curls – last 5 with partner resistance
10 squats – last 5 with partner resistance

Mosey to the COT and BOM