WARMUP: SSH, Windmills, Morrocon NC, Hillbilly Walkers, Calf Raises, and Cherry Pickers
THE THANG: Part 1: 5-10-15-20 Reps of KB Deadlift, KB Goblet Squats, KB Reverse Lunge, and KB Thrusters; After each round, farmer’s carry. Part 2: Deck of Cards as Spades ♤= KB Swings, Heart ♥ = KB Bent-Over Rows, Diamond 🔹 = KB Floor Chest Press, Clubs ♧ = KB Overhead Press, and Jokers 🃏 = (10) MAN Makers; After every 5 cards drawn, mosey to first speed bump and back.
MARY: KB American Hammers and KB Flutters
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises