So full disclaimer- whenever I do extended versions of jumping lunges- I’m like Darth Vader with new legs (see SW episode III) for days.  Welp, its Friday, the work out was Wednesday and I can barely squat to put socks on.

Baker’s Dozen took on the leg and core #soremachine.  Opened with laps of karaoke, toy solders, butt kickers, high knees.

On to the field- 16’s in each corner with Scorpion Dry Docks (one legs raised) and Jumping lunges.  16:1, 15:2, 14:3, 13:4, …1:16. Brutal smokefest.

back to lot for COP.  PAX holds plank while 1 takes lap.  10 minutes.  #awful

COT

Theme for the day/week is to have the courage to ACT on what you KNOW is right.

Good stuff brothers