WARMUP: none
THE THANG:

All movements with weighted vest and minimum 30lb sandbag.

15 – Curls – 3x
20 – Russian Twist – 3X
25 – Thruster- 3x

Each set, one pax performing tractor tire flips 3X per man/ total 9 reps per section.

15 – Pull Throughs – 3x
20 – Shoulder to Shoulder- 3x
25 – Bag Push-Ups

Each set, one pax performing tractor tire flips 3X per man/ total 9 reps per section.

15 – Power Cleans – 3 x
20 – Rows – 3x
25 – Man-Makers 3X

Each set, one pax performing tractor tire flips 3X per man/ total 9 reps per section.

15 – Burpees- 3 x
20 – Over The Shoulders – 3x
25 – Flutter Kicks 3X

Each set, one pax performing tractor tire flips 3X per man/ total 9 reps per section.

MARY: none
ANNOUNCEMENTS: bethel men’s shelter, litter pickup, read newsletter
COT: