5 PAX turned out for a Kamikaze led #aquablock tour of #thecastle moat
Conditions – 72 and clear
Disclaimer – followed by block and brick selection and off to the castle Moat.
COP – SSH 25 x 4 ct, LBACF -25 x 4 ct, LBACR – 25 x 4 ct. Block – Overhead Press – 30 x 4 ct, Curls 30 x 4 ct – into the pool for 50 M swim
Cusak with block – 50 M in pool, squats with block 25 x 4 ct, Flys with Brick 30 x 4 ct, 50 M swim followed by Cusak with block – 50 M in pool
50 M swim – Punch with bricks 30 x 4 ct, OHP with Bricks 30 x 4 ct, 50M swim, Cusak with block – 25M in pool and Bernie Sanders Block Cusak in pool back.
Straight arm raise with bricks – slow and hold x 10, Curls with Bricks 30 x 4 ct – Cusak with block – 25M in pool and Bernie Sanders Overhead Cusak in pool back. Finish out with a 50 M swim and done.
Announcements – 6/16 – 0700 at Dreher – Nantan transiton
Prayer and out – solid workout from the PAX today!
Kamikaze