7 PAX post for a chilly morning at Tread. YHC and Canseco did a few flatback miles while the other 5 rucked. Both parties did the Publix loop for 30 min. Before coming back for the bells.
Dealers choice style. As I recall, these were the exact exercises, with the exact reps, in the exact order.
- KB stretch x 10 OYO
- KB around the world x 10 OYO both ways
- Curls for the girls x 10 IC
- Tricep ext. x 10 IC
- Shoulder press x 10 IC
- Napalms x 10 IC
- KB swings x 10 OYO
- Upright rows x 10 IC
- Squats x 10 IC
- Russian twists x 50 OYO
- One-arm cleans with the bell x 10 OYO each arm
- Elf on the same shelf x 10 IC
- Elf on the lower shelf x 10 IC
- Lawn mowers x 10 OYO each arm
- Big show x 10 OYO each arm
- Squat thrusters x 10 OYO
- BBSU with shoulder press x 10 OYO
- Chest press x 30 OYO
Gumby for 5 min
Count-a-rama
Name-a-rama
Announcements, Prayer, on to forge