Warm-O-Rama:
- Arm Circles x10
- OH Claps x10
- Toe pull squats x10
- Don Quixotes x10
- SSH x25
- Merkins x10
- Ham Rockers x5/5
- 200m Run
The Thang:
- Buy in: Bear crawl 2 parking spaces, lunge 2 spaces down the lot.
- 8 min KB OH presses 30 seconds per side
- 200 meter run
- 4 min single arm KB curls alternate every 8-10 reps
- 200 meter run
- 4 min single arm KB triceps extension alternate every 8-10
- 200 meter run
- 4 min KB rows alternate 8-10 reps
- 200 meter run
- Cash out: Bear crawl 2 parking spaces, lunge 2 spaces down the lot.
COT
