Double Down had an unexpected injury sideline him and needed somebody to pickup his Q. Well we literally picked up the Q and moved some weight. Here is what we did…

 

WARM-UP:

Parking lot mosey

Batwings x10ic

IST x15ic

Perfect squat x15ic

Perfect merkin x15

 

THE THANG:

Coupons of choice :

(3) 40# SB

(1) 60# SB

(1) 80# SB

(2) 30# ruck as an alternative

 

SB Clean/squat/press x10

SB curl x10

SB Good morning x10

SB over shoulder x10

SB curl x10

SSH x25ic

 

SB squats x15

SB curls x15

SB OH press x15

SB curls x15

SB squats x15

SSH x25ic

 

SB bench press x10

SB curls x10

SB bench press x10

SB curls x10

SB bench press x10

SB curls x10

SSH x25ic

 

SB burpee jump over x10

SB curls x10

SB shoulder to shoulder x10

SB curls x10

SB squat x10

SSH x25 ic

 

MARY:

Lots of stretching

 

MOLESKIN:

Love breaking out the SBs and just throwing them around. Especially when PAX are wanting to rotate and get under the heavy coupons and earn those #Gainz 💪 🦵 . Nice job Buddy hitting the 0430 WO for the first time. Crushed that 80#er today. Chowdah encouraged Buddy and myself for the 3 of us to rotate the 40/60/80 for the SB over the shoulder. That was a burner. Cholula grabbed the 80 like a beast for some curls and Cat was squatting that 80 like nothing. Good work today fellas and thanks for following my lead .

 

Until next time,

 

Sunspot OUT!