At the flags the PAX opted for a wind shield so we moseyed to the JPAS where we proceeded to warm up:
Inch Worm Merkins x 10
Old Mountain Man Pooper Good Mornings x10
Arm Circle Circuit x 10
Thang 1 –
With coupons – Full body complex
1 rep each, then 2, then 5,10,15,20
SUMO Squat
Row
Curl
OHP
DO-Ceps ( Because there is no TRI, only DO)
Negative Curl
Thang 2 –
11’s
L/R Leg Wife Pleasers
Run to top of stairs
L/R leg step ups
Run back
Mosey back to flag
COT
