THE FORGE · FRI JUL 10

Bat-flippin’ Pharaoh

When: Friday, July 10
AO: The Forge
Q: Sasquatch
PAX: 11 +1 FNG Sasquatch, Autobahn, bodywash, Cadre Olaf, dehappymeal3, Mark Nestel, miyagi, Slapshot, Spectre, Sweet Baby Ray

WARMUP: dynamic plank + broga
THE THANG: partner work:
Set 1: sit-up get up with partner pull assist x12 AND partner merkins
Set 2: side plank on curb partner jump over x12 AND partner leg throws x12
Set 3: partner sled push to curb each person AND wheelbarrow shoulder taps x12
Run ~150m loop, 1 curb burpee and 10 SSH on repeat until 6 is in

Repeat all that 3x

MARY: circle up, alternate pax choice abs with choice reps AND supermans x6
ANNOUNCEMENTS: newsletter
COT: names FNG