Time: Evening Shift

Warm-ups:

Wojo squat

Toy soldiers

Arm circles

Windmill

The Thang:

Mike Tyson’s

Reverse lunges

Block presses

Single leg step ups (@bench) with block on opposite shoulder

Block rows

Kettle block swings

Am-WRAP Circuit:

(35 second Amrap, with 20 second rest)

Station 1: sandbag curl with 58 pounds

Station 2: Irkins

Station 3: Dips

Station 4: Block Curls

Station 5: Bulgarian Split Squats

Station 6: Goblet Squats (w/ 40lb coupon @ station)

Station 7: CPR’s

Station 8: Box Squats (option to use ruck with 30lbs @ station)

Station 9: Man Makers

Station 10: Pull card from deck and see your next exercise

The Thang (round 2):

Mosey two laps around parking lot

Mike Tyson’s

Kettle block swings

Goblet squats (w/ regular 34lb coupon)

Block rows

Mary:

Plank destroyers

WWIII’s

Freddy Mercury’s

Flutter kicks

Little baby crunches

Circle of Trust

Praises and prayers

Hangout with Officer Smith from the Millersville Police Department