- QIC: Bear Grylls
- When: 11/13/2020
- Pax: Bear Grylls
- Posted In: Mettle Forger
Shoulders. What’s on yours?
Weight endurance timed workout mixing different types of equipment.
Equipment:
- BattleRopes, Dumbells, Bodyweight.
Warmup:
- Parking Lot Mosey
- 3 Rounds of 5 reps each in cadence:
- Diamond/Regular/Wide Merkins,
- Close/Regular/Sumo Squats
The Thang:
- 3 rounds of these flight of 6 exercises in superset fashion:
- 1st round: 30 secs,
- 2nd round: 45 secs,
- 3rd round: 60 secs
Flight | |||
1 | 2 | 3 | |
Battle Ropes | Painter | SS Hop | Sd/Sd Fly |
Dumbell | UpRowPress | Flipper/Open | Side Fly/Frt Raise |
Burnout:
- 10 reps each followed by 1 minute of rest:
- Mac Tar Jai,
- A-frame shoulder merkins,
- Plank swimmer vinyasa
Cooldown:
- Dynamic arm huggers,
- Forward/backward arm circles,
- Shoulder stretch
Prayers:
- Reduce Covid Spread,
- Wisdom for doctors, scientists, and researchers to finalize a covid vaccine,
- Healthy Holidaze,
- All Men in Journey groups so they can recognize hindrances in their lives and allow Jesus to be present.
TClap |
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