No Rest for the Weary

April 30, 2019

WHEN: 04/30/2019

QIC: Nighshift

PAX: Assisi, Muller, Kitten, Big Kat, Appomattox, Strop Drop and Roll, Newt, Poser, Harbaugh

Warm up

Lap(forward, karaoke, Bernie Sanders, shuffle), Michael Phelps, vertical arm swings, slow squats, slow merkins, 50 SSH, 50 WW2s

Bat Wings- 10 IC each without lowering the arms: arm circles and cherry pickers, reverse and
cherry pickers, seal clap and cherry pickers, overhead clap and cherry pickers, shoulder press and cherry pickers
ATMs: 15 IC alternating shoulder touch, 10 IC slow merkins and 15 IC regular merkins
Aiken Legs: split leg squat RT 10 IC, split squat LT 10 IC, pulse squats 1 IC, air squats 20 IC. Low squat hold ring of fire(hold low while PAX did 1 squat sequentially, then 2, then 3.

12 min AMRAP

Ricky Bobby to recover

Beep test

Mary

Without dropping our legs, hello dolly, heels to heaven, and flutter kick.