Post sniffle scrum!

The Tuesday before this particular one I had to call in a favor from HIPAA.  I had been battling a cold for some time and was almost over it , but not quite.  I just didn’t feel it…but I missed it!  So for this workout I wanted to get back to it!!

Pledge

Warm-up

SSH x 15 IC

Burpees 3,5,7 

The Thang:

3 rounds max effort:

Merkins for 1 min (reg or durkins)

Step ups with squat at top for 1 min

Kettlebell swings for 1 min 

Big boy sit-ups for 1 min

15 minutes

Dora:

100 flutter kicks

P1 farmer carry:  10 burpees (with plank jack)

P2:  Flutters 

200: squats

P1 farmer carry with 10 burpees

P2 Squats

300: curls

P1 farmer carry with 10 burpees

P2 curls

Hell Mary:

Crunchy frogs

Corkscrews

Plank jacks

Donkey kicks

Done!!

Announcements:

P200 sign ups, GORUCK Training

Prayer request:  DryRub and Timeframes’ M

YHC took us out…Great work guys