Dublin workout……OH that is.

AO: Down_Range
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1

WARMUP:
5 minutes elliptical

THE THANG:
5 rounds

– 5 pullups
– 20 SSH
– 20 Merkins (5 RH ahead, 5 LH ahead, 5 wide arm, 5 diamond)
– 5 curls each arm, 5 military press, 5 Hammer curls each arm, 5 military press
35 lb dumbells- 1st round
30 lb dumbells- 2nd round
25 lb dumbells- 3rd round
20 lb dumbells- 4th round
15 lb dumbells- 5th round
– 25 walking lunges (count each leg)

100 Merkins
10 reps every 30 seconds

10 pullovers with 30 lb dumbells
20 second rest
5 rounds

MARY:
Nope

ANNOUNCEMENTS:
– Need for Speed in Forest Acres Saturday. Sign up for the race.

COT:
– prayers for Tubbie’s wife’s family (Grandfather-in-law passing).
– prayers for Biggie with back surgery.