11.26.22 Grind

AO: Lavafield

QIC: Leprechaun

PAX: Goon, Kikiwaka, Steamy Nix, Blue Steel, Lumbergh, Winger

Conditions: damp and cool

Warm up

  • Inch worms
  • Spider Planks
  • Bird Dog
  • Broad jump
  • Squats
  • Wall Sits w/Halos, Moroccan dance club, and Cherry pickers

The Thang

Cusack – holding coupon overhead

  • 10 overhead Press
  • 10 overhead squats
  • 10 mail breakers
  • 10 side lunge
  • Rest
  • X 3

Strength/Endurance

  • Single arm row 15 each (30 bent over)
  • 30 Bonnie Blairs
  • 200 m run
  • X 8

Strength

Push-up circuit (30 sec): Diamond, military, standard, wide, front

Rest 2 min

X2

Stretching

COT

Don’t Sweat the Small Stuff

By Richard Carlson

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