AO: The Iron Cage
Q: Bunsen ,
PAX: Disco, Chardonnay, Training Wheels, Bunsen
FNGs: None
COUNT: 4
The ground was quite soggy from the rain, however I was NOT raining, so we’re good, right?! Right? OK, we are good. A cool morning helped keep our motors from overheating for this one, which started slow and the burn kept coming!

WARMUP:
We gotta warm up a little before stretching, so the beatdown started with a mosey around the parking lot followed by:

dynamic kicks x 10IC
Mountain Man Poopers x 10IC
World’s Greatest Stretch x 10IC

THE THANG:
Each set was scheduled for 4 rounds and as we progressed through the sets, the EMOM timer increased. The last set was just 2 rounds.
Set 1 – 0:45 EMOM
– Kettlebell swings x 10
Set 2 – 1:00 EMOM
– Bench Press x 8 – 10
Set 3 – 1:15 EMOM
– RDL x 12
– Pec Fly x 10
Set 4 – 1:30 EMOM

Set 5 – 2:00 EMOM
– SUMO squat deadlift x 10
– Skullcrushers x 10
– Diamond Merkins x 10

Set 6 – 2 Rounds
– 20 sec front arm raise
– 20 sec side arm raise
– 20 sec rear arm raise
– 40 sec plank

MARY:
American Hammers x 10IC

ANNOUNCEMENTS:
14ers are coming up!!
Get ready for FoRuck II
COT:
In house