Warmup: Seal Jacks, Multiple Hold Merkins, Low Slow Squats.
1st Half Thang by Bear Grylls: Mosey to the hill for uphill AMRAP sandbag and 20 & 35lb ruck work.
- 20lb slam ball – Carolina Dry Docs and A Frame Crunches,
- 20lb Sandbag – Lunge Choppers,
- 45lb KettleBag – Squat Upright Rows,
- 40lb Spartan Pancake – Front Raise to Overhead Tricep Extension,
- 60lb Sandbag – Row to Curl.
- 75lb Sandbag – Clean Jerk Press
As rucks reach top or bottom of hill, PAX advance to next station via bear crawl.
2nd Half Thang by SkateOrDie: Mosey to Parking lot for cone workout
Cones with 3 exercises each for 20 reps in each corner, then advance to middle for group cone exercise then back to corners.
Prayers for victims and perp at school shooting, those in hospitals. Praises for pax brother new job and pax wife negative test results for good health.