45 min cooking of 30s

45 min cooking of 30s

QIC

Restore

AO

The Oven

PAX

• Abe Froman
• Al Bundy
• Bergundy
• Brick
• Buttermaker
• Deliverance
• Dos
• Fogger
• Fixed Gear
• Giuliani
• Madoff
• Odenkirk
• Old Style
• Padawan
• Päntsdrunk
• Restore
• Rossy
• Shiplap
• Time Machine

Workout

Warm-o-rama

SSH, imperial and hillbilly walkers, Rossys LRM, goofballs, Daisy pickers and Mtn climbers 

Thang : break into 6 groups

reps of 30 at each station; rotate to next station after one set of 30

station 1: Rings, Ys and pull ups

station 2:  coupon work: dips, curls, overheads, rows

station 3: core: 4:1 Freddie Mercuries, LBCs, AHammers

station 4: Merkins, diamonds, M Tysons, archers/wides

station 5: Brick work: two 8 lb paver bricks. Flies, front lifts and overhead flies

station 6: core: 4:1-flutter kicks, gas pumpers and box cutters
Mary: Rossy’s

COT: appreciate the health you have, the network of people around you. Life can change at any moment.