6 pax posted at 0530 this am, then 4 more joined in after the 0500 ZoomQ wrapped up for some leftovers from the Gauntlet and some other work cycles either on the minute or every 2 minutes. Here is what went down.
Conditions – chilly in the 40s
COP – 10 Reps each
SSH
LBACs each way
IW
TTT
Squats
Merks
2 minutes
4 burps
8 squats
8 curls
8 BBSUs
8 merks
R&R
EMOM x5
2 burpees
4 HR merks
6 Squats
8 LBCs
1 minute Mozey to recover
2 minutes of KB work – 10 reps each
Squats
Curls
shoulder press
Triceps
KB swings
R&r x3
1 minute Mozey to recover
2 minutes – 10 reps each
Hardaways
Lawnmower (1 arm rows)
Upright rows
1KB arm swings
R&R x3
1mintue Mozey
2 minutes
4 burps
8 squats
8 curls
8 BBSUs
8 merks
R&R
Mary – All x10
Flutter kicks
Heal touches
Freddie Mercuries
American Hammers
Iron crosses
Tay-Palms x5
R&R Mary above.
Recover
Name a rama
Devo (shared in Virtual COT): Remember, all tests are temporary.
