The rain washes away so much.
Warm Up
Trunk twist, Hip Openers, Hindu Merkins
The Thang
Partner up. One partner runs 200 meters while the other completes AMRAP of the following exercises, flapjack:
- Man Makers (Merkin on KBs, Row, Merkin, Row, 2 KB Squat-clean-press)
- Man Makers
- Man Makers
- Double KB Cleans
- Double KB Squat-Presses
- Double KB Cleans
- Double KB Squat-Presses
- Double KB Cleans
- Double KB Squat-Presses
- Double KB Romanian Deadlift
- Double KB Romanian Deadlift
- Burpee-Snatches
- Burpee-Snatches
- Burpee-Snatches
- Front Raise Snatch (w/hold)
- Inverse KB press (balance KB by its handle, bell-side up, press the KB up and lower while maintaining control)
Mary
Each of the PAX counting to 5:
- High Side Plank (left) KB extended
- High Side Plank (right) KB extended
Prayers: For safety and healing in Charlotte after last night’s shooting and riot (including safety for YHC’s daughter who is a freshman at UNCC)
Graciously,
Cut Me Mick
