Four PAX braved the extreme heat and humidity for the new Rise and Shrine AO at JPAS.
Warmup consisted of Abe Vigodas, Sampson stretch, Grass Grabbers, Imperial Walkers, Arm circles, etc
30-second AMRAP and rest for 30 seconds. Three round per sequence.
Sequence 1 x3:
25 lb KB swings
35 lb Gobblet Squats
45 lb over shoulder throws
30 lb halo
Sequence 2 x3:
Deficit merkins using 25 lb KBs
35 lb Triceps extensions
45 lb Sandies (Blockees using a sandbag)
30lb pull throughs
Sequence 3 x3:
25 lb Gorilla rows
Burpee crossovers (American Hammers using the 35 lb KB)
45 lb curls
30 lb kickstand deadlifts
Sequence 4 x4:
25 lb Racked Overhead presses
35 lb right arm KB swings
Big Bois hold the 45 lb bag
30 lb left arm KB swings
50 yard Farmer carry all weights to the parking lot. Return to the flag for COT.
