AO: The Iron Cage
Q: Training Wheels ,
PAX: Training Wheels, Jalapeño, Chardonnay, Bunsen, Disco, Dinghy
FNGs: None
COUNT: 6
WARMUP: A single lap around the lot
Then…:30 of each – Air Squats, Reverse Lunge, High Knees, Lateral Lunges
THE THANG: 3 rounds of
:40 of work, :20 of rest
KB Goblet Squats
KB Deadlift
KB Reverse Lunge
KB Swing
KB Bulgarian Split Squats
KB Thrusters
1:00 Rest between rounds

2:00 Finished
5 Air Squats, 5 Jump Squats
10 Air Squats, 10 Jump Squats
15 Air Squats, 15 Jump Squats

MARY: Farmers Carry, 2 laps around the cage
Yoga Stretches
Worlds best stretch

ANNOUNCEMENTS: Around the horn style catch up on everyone’s family, work, travels, etc. Nice to be joined by Down Ranger, Jalapeño while he’s in town on vacation from the PNW

COT: Prayers and good words for Disco and Bunsen’s wife’s, as they recoup from some physical set backs, and my brother as he starts his recoup from open heart, bypass surgery…