Warmup

SSHx30, Windmillx10, Mountain Climbersx10, Peter Parkersx10, 6in hold, Honeymooner, DD
Intention: warmup till it burns a little bit to create conditions for hypertrophy early.

The Thang

Drop Set 1 (3 exercises of the same motion/muscle group, each next progression gets easier with more reps, and no breaks in between progressions)
1H Curls x10, 2H Curls x15, 20 second static hold in mid 2H curl position
Russian Twistx10, LBCx10, Freddy Mercuryx10
Stephen Curry 15 yards, sprint 85

Drop Set 2
Monkey Rows x10, Upright row x15, 20 second static hold upright row
Dying cockroachx10, Fluttersx10, Low dollyx10,
Stephen Curry 20 yards, sprint 80

Drop Set 3
Clean Press x10, Tricep extension x15, 20 second static hold bell behind head
Dying cockroachx10, Fluttersx10, Low dollyx10,
Stephen Curry 30 yards, sprint 70

Drop Set 4
Slow squat bell overhead x10, Slow squat x15, 20 monkey humpers (4count x10)
Straight into…
Lunge walk 40 yards, sprint 60

Drop Set 5
1H Bent Rowx10, 2H Bent Row x15, KB swing x20
Russian Twistx10, LBCx10, Freddy Mercury x10

Moleskin

Prayers for PAX going through sickness, 2.0s on missions trips and getting surgery.  Always love leading the PAX.  I feel fortunate to be out here.  Assassin said it a chicken n wisdom on Friday, but I’ll say it again, as I look around , I don’t see any faces that I wouldn’t like to hang out with.