AR-7

Another attempt at an AR7 style workout. This isn’t the one we attempted a few weeks ago. This time it was a grinder. No fluff. No no useless running or active recovery rounds. It was just plain old stubborn ass Clydesdale Horse Power and Grit. It went like this. Quick warmup a little stretch then mosey to the block pile riffle back to the tennis courts and get to work.

Round 1 – 7 sets 7 reps each

• Right Leg Only Lunges
• Left Leg Only Lunges
• Thrusters
• Right Hand Block Rows
• Left Hand Block Rows
• Right Hand on Block Merkins
• Left Hand on Block Merkins
• Front Squats

Round 2 – 6 sets 6 reps each

• Block Swings
• Thrusters
• Right Hand Block Rows
• Left Hand Block Rows
• Right Hand on Block Merkins
• Left Hand on Block Merkins
• Front Squats

Round 3 – 5 sets 5 reps each

• Block Swings
• Thrusters
• Block Rows
• Merkins on Block
• Front Squats

We were getting pressed for time so I opted out of the single limb movements on the last round to keep the pace moving. Counting the warmup we got in a little over 1000 total reps and that partnered with very little to no rest equals as many calories burned as any steady 45min. state cardio session.

We finished back up at the Flag with the Pledge and COT.

Lots of Prayers and Praises.

Thanks for the hard work men.