AO: Abduction
Q: Pythagoras ,
PAX: Ricola, Slum Lord, Petrol, Disco, Pythagoras, Offside
FNGs: None
COUNT: 6
WARMUP: Arm circles, Don Quixote, Bean Pickers, Some Stretch, Mosey.
THE THANG:
1. BOOT ON THE GROUND
25 Minute EMOM:
Min 1: 8 Sandbag Squats
Min 2: 6 Reverse Lungs (each leg)
Min 3: 8 Sandbag Deadlifts
Min 4: 30 Second Wall Sit
Min 5: Rest
Buy out: 2 Min Max Effort Ruck Calf Raises
Scoring: # of completed minutes
Rx: Ruck (30/20), Sandbag (60/40)
2. PRESSURE CHAMBER
12 Min EMOM:
Min 1: Max Ruck Ground to overhead
Min 2: Max Hand Release Pushups
30 Second Plank (slick)
MARY: AF push ups, AHs to 0700.
ANNOUNCEMENTS: Book Club – see society-of-ordinary-men
COT: Slum Lord in transition to work in COS and ending strong to sustain legacy. Ricola ready to find the next challenge after a great couple of wins. I have some ideas.