Another beautiful fall weather morning at Ranch! It was a pleasure having Chowdah from Boston join us this morning, even though he was giving the Q some shit!.
https://www.youtube.com/watch?v=t4QK8RxCAwo
WARM UP:
MOSEY TO THE ROUNDABOUT
15 TEMPO SQUATS – IC
25 FLUTTER KICKS – IC
15 DBA THRUSTERS – IC
10 FRANKENSTEIN – IC
10 – WINDMILL – IC
10 – MERKINS – IC
THE THANG:
MOSEY TO THE CORNER OF SUNLAKE FOR SOME LIGHT POLE WORK
BURPEES AT EACH POLE INCREASING REPS – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
RINSE AND REPEAT CADENCE
LUNGES HW – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
BBS – 2, 4, 6. 8, 10, 12, 14, 16, 18, 20
CAROLINA DRY DOCKS – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
SQUATS – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
BACK TO THE COURTS FOR A SET OF BRUCE LEE’S
COT: Prayers for strength, wisdom, courage and to be great husbands, fathers and leaders.