25 PAX showed up to Rameses and there was metal everywhere. Every PAX had 35-50 lb kettlebell, dumbbell, or ruck to carry for entire workout.
Warmup: 10 BWS with weights, arm circles, merkins
The Thang:
– Run down Tarheel Warrior Mountain (~300 yards) with weights, run back up with weights over head. Repeat 4 times
– at top of hill, 20 shoulder presses after 1st hill climb, 20 triceps after 2nd hill climb, 20 curls after 3rd hill climb, 20 kettle swings after 4th hill climb
– 50 LBCs to “rest”
– side-stepping in parking lot (~100 yards) while carrying weight. Repeat 4 times
– 20 shoulder presses after 1st rep, 20 triceps after 2nd rep, 20 bent over rows after 3rd rep, 20 shoulder presses after 4th rep
MARY with weights, including Russian hammers, long slow flutter (holding weight over head), and box cutters (holding weight over head). 30 WW2s
COT
Walt