Temp: cooler than it has been but still hot and humid. Disclaimer
Tha Thang:
- SSH X 25
- LBAC forward x 20 backward x 20
- Raise the roof x 20
- Calf stretch 30 sec each leg
- Through the tunnel x 20
Get Blocks:
- Shoulder press X 20 ( in cadence)
- Jump rope 30 sec
- Curls X 20 ( in cadence)
- Jump rope 30 sec
- Bent over row x 20 (in cadence)
- Jump rope 30 sec
- Deltoid raise X 20 ( in cadence)
4 corners:
- Corner 1 Hello Dollies x 25
- Broad jump to next corner
- Corner 2 Merkins x 25
- Bear crawl to next corner
- Corner 3 Iron Cross x 25
- High knees to next corner
- Corner 4 Carolina Dry Dock x 25
Mosey to Liberal Hill
- Bernie Sanders half way up – turn and sprint to the top.
- 10 Burpees and 20 Squats at top
Mosey back down to Blocks :
- Shoulder press X 20 ( in cadence)
- Jump rope
- Curls X 20 ( in cadence)
- Jump rope
- Bent over rows x 20
- Jump rope
- Deltoid raise X 20 ( in cadence)
Mosey to picnic tables:
- Dips x 20 OYO
- Incline Merkins x 20 OYO
- LBC x 20 OYO
- Step ups x 20 OYO
- Dips x 15 OYO
- Incline Merkins 15 OYO
Mosey to Sweat Box
- Wall sits x 3 (1 min each)
Back to COP
Mary:
- Russian twists x 20
- Flutters x 20
- BBSU x 20 OYO
COT: Counterama; Name-O-Rama, Announcements: No workout at TheCastle on Wednesday. We will meet at Dreher High to support the Fleischer family and the loss of their son. TheCastle at #TheMission, Saturday July 14. Prayer for Gump and his Family.