cop
warm up with Merkins, sstraddle hops, LBC’s, cherry, pickers, helicopters.
thang
5 exercises in each Circuit
16 reps each exercise
Round 1
Kb swings
halos
curls for girls
Ww2
presses lying down
Wait 30”
Round 2
deadlift
lawnmower
goblet march
Press overhead
Single leg deadlift
30”
Round 3
Offset (one hand out) squat
Skull crusher
Goblet lunge
Lateral raise
Dolly while holding kb in air
Round 4
Farmer carry (march)
Kb plank drag
RosLita while holding kb in air
Thruster – squat and thrust up
Wind mill
30 sec
Back to round 1 rinse and repeat until time
cot
number and name Arama, announcements, and YHC took us out.
Appreciate the opportunity to lead gentleman
