Q: Harding
PAX: Birdie (6/150), Boardwalk, Harding
FNGs: None
COUNT: 3
CONDITIONS: Low 30’s
WARMUP:
SSH, imperial walkers, copperhead squats, weed pickers, short mosey while explaining format
THE THANG:
Tool Time EMOM:
Every minute, on the minute perform a station, then rotate to the next.
Every station follows the format:
Exercise x reps + Mosey end of turf, Burpee, mosey back
Stations – Round 1: (we repeated 3 times)
Battle Rope: 30x Rainbow slams (single)
Landmine: 10x (5x each side) kneeling curl to OH press
Sandbag: 10x Squat + High Pulls
Ruck Plate: 15x Halos
20lb DB: 10x Renegade Merkins
Stations – Round 2: (repeated twice)
Battle Rope: Plank rope pull (reset when mosey)
Landmine: 10x 180’s (AC)
Sandbag: 10x Rows
Ruck Plate: 10x Merkin Pull throughs (single)
20lb DB: 10x curls to OH press (together)
Leg Bonus Round – All Pax:
1+ each round up to 6 alternating between:
Low Bounce squats + Bulgarian split squad (each leg).
MARY:
Gut buster.
ANNOUNCEMENTS/COT:
Reminder about Q source and this week’s topic: Disruption.
Praises: Boardwalk new job! And Prayers for his wife and pregnancy, Birdies co-workers affected by CA fires.