THE ARMORY · MON APR 13

Walk Up Songs with Pain

When: Monday, April 13
AO: The Armory
Q: Cohiba
PAX: 7 Cohiba, backdraft, Boogie Nights, Dojo, F3 DaVinci, Greg Shoney, JWOW

Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Strawberry Pickers- 10 IC

The Thang:
1. Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-25-20-15-10-5

2. Grinder (3 Rounds)
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl
Round 2 MOT: Lunges
Round 3 MOT: Farmer's Carry Above Head
(From light pole to light pole)

3. Finisher: Dora/ Partner Carry
Perform 25 total Burpees
Partner A: Farmers Carry with both KBs from light pole to light pole.
Partner B: Burpees

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COT: Prayers and Praises