WED OCT 4

Going To Feel It In Those Weird Muscles Later

When: Wednesday, October 4, 2023
Q: Beaker
PAX: 4 Beaker, Rubber Ducky, Time Machine

Slackblast:
Going To Feel It In Those Weird Muscles Later
DATE: 2023-10-04
AO: ao-tallawah
Q: Beaker
PAX: Rubber Ducky Time Machine, Goose
FNGs: 0
COUNT: 4
WARMUP:
SSH, IW, Merkins, upward dog, downward dog, left and right legs high, lunge stretches.

THE THANG:

Unilateral Total Body Work

Starting with one side of your body:
- One arm bent over rows x8
- Reverse lunge x8
- High pulls x8
- Farmer carry up hill to stop sign and back
Repeat for other side
That’s 1 round.
Repeat for 4 rounds

Stabilizing Core Work

Starting with one side of your body:
- Rack KB on shoulder for KB March x10 (Double count)
- Suitcase deadlift x10
- Regular Freddie Mercury’s x10 (Double count)
Repeat for other side
3 rounds

ANNOUNCEMENTS: Newsletter
COT: