Disclaimer disclaimed
WARMUP:
20 SSH IC
10 LSS IC
10 Windmills IC
10 Inperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

Buy in: no stop, 15 Thrusters, 15 Merkins, 15 Swings

THE THANG:
We performed a circuit of 7 exercises listed below. All we performed starting with KB in right hand, then switch to KB in left hand. At the end of each circuit, we would farmers carry to top of parking lot and back, and then increase the reps total. First round was 4 reps of each exercise, and the 5th round was 8 reps of each exercise.
1. Suitcase deadlift
2. Reverse lunge
3. Single arm swings
4. Clean and press
5. Snatch
6. Bent over rows
7. KB merkins

Buy out: 15 thrusters, 15 merkins, 15 swings

MARY: flutters, box cutters, dying cockroach and LBCs.

ANNOUNCEMENTS: read your newsletter!

COT: stays in COT