4 pax gathered at our flagless AO to kick the week off. There was some brief discussion about Rainbow Row’s timeliness and efforts that have/or have not allegedly been made to recover the Savannah shovel flag…then the work began.
WARM UP
SSH x30 IC
Arm Circles (small) x20 IC
Arm Circles (large) x10 IC
Don Quixote x20 IC
4 Count Squat x20 IC
THE THANG
Balanced Lunges x15 ea leg
Calf-Raise Squats x5 ea leg
Reverse Grip Chin-ups x AMRAP
Super Skaters x15 ea leg
Wall Squats x20 count
Wide Front Pull-ups x AMRAP
Step Back Lungs x15 ea leg
Alternating Side Lunge x15 ea leg
Closed Grip Chin-up x AMRAP
Single Leg Squats x20 count
Jump Squats x25 oyo
Regular Pull-ups x AMRAP
3 Way Lunge x15 ea leg
LBC’s x30 oyo
Alternating Side Merkins x21 oyo
Freddie Mercuries x40 IC
Flutter Kicks x25 IC
COT, BOM