Substitute showed up and held court with the only student that wanted extra credit
Warm-O-Rama:
quick lap of the lot, ssh, chinooks, tie fighters, Tennessee rocking chairs, hillbillies, calf stretches.
The Thang:
1st exicon, all movements in unison
10reps each
-curls, rows, deadlift, overhead press, squat, lunges(alpha)
2nd set same as the first but emom until we got though 10min 3 merkins
2 sets of the following in unison 10reps each, all alpha/4ct movements:
-WW2 sit-ups
-gas pumpers
-Jim Braddocks
-Freddy Mercury
Burden Carry serpentine keeping heart rates above 125 in the parking lot
10Merkins
10 American Hammers
10merkins
COT:
With 2 pax, we kept it in rhythm going rep for rep. No need for one to outpace the other, we were in the gloom together step by step.
Naked-Man Moleskin:
This humidity needs to make like a tree, and get outta here.
