7 PAX weren't afraid to get a little wet this morning and put in some work. Since I'm nursing some injuries I channelled my inner Renaissance for a slow and focused Q. Here is what we did…

WARM-UP:

Slow Michael phelps x10ic

Slow Grass pickers x10ic

Slow IST x10ic

Slow Monkey x15ic

Slow Perfect merkins x15

Slow Perfect squat x15

Bat wings x10

THE THANG :

Mosey to shed and grab bricks

Slooow curls x10

Slooow squat x10

Slooow OH press x10

Slooow calf raise x10

Slooow chest press x10

Spider climbers x10ic

Walk like an Egyptian

Merkin time bomb

Lt. Dan 1-11

Slooow Curl x10

Slooow Front lat raise x10

Slooow Side lat raise x10

Slooow Curl x10

Spider climber x10ic

MARY :

Superman x5

Side plank – both sides

Slow Hello Dolly x10ic

Slow leg lever x10ic

MOLESKIN:

while it was wet we were able to stay mostly dry thanks to the various areas with coverage. It's funny how when we slow things down and really focus on good form and muscle isolation how much more difficult it is. Great job today dialing in your form today!

Thanks for following my lead!

Until next time,

Sunspot OUT!