Warm Up

Obstacle Course (yes…I said obstacle course)

completed around dirt loop track at IL elementray

• 200m Run
• 10 Burpees, 20m run
• 30m Lunge Walk
• 30m Bear Crawl
• 20 SSH, 20m run
• 30m Army Crawl
• 10 merkins, 10m run
• Traverse Monkey Bars (7m)
• 10 Muscle Ups
• Traverse Dip Bars (4m), 15m run
• Traverse Dip Bars (4m); (yes, we have two sets of dip bars), 20m run
• 20 step-ups Left/20 step-ups Right
• 100m run

The Thang

PAX completed pullups while rotating through seven different stations with varying grip.  Pullups were completed for 20sec with 20sec rest. 7 rounds. The stations consisted of the following

• Standard overhand grip
• Towel (rope) Vertical Grip
• Standard underhand grip
• Assisted one arm pullup (one hand on bar one on towel)
• Hammer Grip
• Disc Fingertip Grip (pull up on 10lb iron plate suspended by chain)
• Narrow Balanced Fingertip Grip (pull up on 15lb Hex dumbell suspended by chain)

Pax completed three sets of suspended dips and inverted should press. Feet were placed on dip bars (approx waist height) for shoulder press. 20sec Work; 30 sec Rest. 6 rounds

20 box Jumps

50m Farmers Walk x3 with 45lb plate

Situps with 50lb Sandbag

1200m Run

50 pushups

1000m  Run

Uphill tiger crawl, 50m

150m Run

Lunge Walk, 75m

150m Run

50 squats

300m Sprint

25 penalty pullups, (complete 25 total pullups, every time you come off the bar you owe 5 burpees)

Great workout, with a great group of men, at a great new AO.