Date: 7/11/23

AO: southpaw

Pax: Kimchi, Sharpie, Nurse Jackie, Swamp Fox

Q: Swamp Fox

Count: 4

Conditions: swampy

Disclaimer

Warmup:

SSH

Mosey

Through the tunnel

Mosey

Arm circles

Reverse

Imperial walkers

Mosey

Lunge stretch

The thang:

Circuit-

500m row

KB swings

Box jumps/step ups

Curls for the gurls

4000m total

Mary

Count-o-rama

Name-o-rama

Announcements: wing ruck (name pending) 7/29

2.0 workout this Saturday 7/15

Spartan 8/5