AO: Lavafield

QIC: Leprechaun

PAX: Lumbergh, Steamy Nix, Bob Evans, Walnut

Conditions

Hot and steamy

Warm up

• Side straddle hope x 15
• Arm circles x 10
• Windmills x 10
• 3rd graders x 10
• Monkey Humpers x 10
• Daisy Pickers x 10
• Squats x 15

The Thang

Strength

Squats IC
3 count down 1 count up x 10 no rest
1 count down 3 count up x 10 no rest
1 count down 1 count up x 10 rest 2 min.
X 2 rounds

Overhead press – starting overhead
3 count down 1 count up x 10 no rest
1 count down 3 count up x 10 no rest
1 count down 1 count up x 10 rest 2 min.
X 2 rounds

Workout

4 Rounds for Time
• 400m Run
• 10 Pull Ups
• 20 Frnt Rack Walking Lunges
• 15 Merkins
• 10 Coupon Ground to Overhead

We listened to Rock Music

Abs

150 m Sprint

COT

Read a passage from book “Don’t Sweat the Small Stuff” about letting go of Perfectionism.