On Friday the 13th we wrote out some stuff on carboard and got better
Warm-O-Rama:
Stretched the hips, got them shoulders warm with some circles and some Phelps then ran to the pull up bars for a Morning Call
The Thang:
Alternating reps of 10 and 13
Running up and down the hill
Bottom of hill is October (10 reps - Merkins)
Top is 13 reps of Friday (5 sets)with or with out cinder
Curls
Overhead press
Skull crushers
Lateral raise
Chest press
American Hammers (Alpha)
Flutter kicks (Alpha)
Big Boys
V ups
Mountain climbers
Squats
Swings
Thrusters
Calf raises
Lunges (alpha)
Hit 2 rounds of each!
COT:
Prayers for the world in general and the continued healing of our boy Goose
