With temps heating up in the #gloom it’s time to think about getting our bodies beach ready. So away we go —
Disclaimer
Mobile COP – 1 ex. followed by Double Merkin Burpees (DMB)then move
SSH x 40 IC – 5 DMB
Shoulder Press x 25 IC – 5 DMB
Squat Kicks x 20 IC – 5 DMB
Merkins x 10 IC
Front Straddle Hop x 20 IC – 5 DMB
Partner Up
Run with partner 50 yds #1- 25 LBC, #2- 15 Merkins
Run back – flapjack
Round 2 — #1- 25 squat jacks, #2- 15 Carolina Dry Docks
Mosey to field and grab tires. Divide group into 2 for Indian run tire flips
Each pax flip tire 2x and then 5 big boys
2nd round – 5 tire flips followed by combination of burpees
Mosey to grab some blocks
25 curls
20 shoulder press
Pax wall sit Indian style with each pax doing 5 Merkins and then moving to the end
25 curls
20 shoulder press
indian wall sit with 5 squat jumps
Guantanamo – each pax rotates doing leg throw downs
COT/BOM
NE Convergence Sat 1/30 @ Sawmill