Cinco De Mayo con Llantas Usadas

Conditions:
Perfecto

FNGs:
Cero

COP:
TTT x 15 (IC); LBAC Fwd x20 (IC); LBAC Rev x20 (IC)

The Thang:
Get two blocks

1)
Hands on blocks/feet on bleachers
Decline Merkin x 5 (on up and down Q) – slow and controlled pausing at the bottom
Ascend bleachers
Calf Raise x 5 (On Q)
Back down the bleachers.
Grab your blocks and farmer carry them to the far end bleachers

Rinse and repeat 5x

2)
Tire Pushes (partner exercise)  Stand tire and push it back and forth (OYO AMRAP)
remaining PAX performs Bent Over Row (one block per hand) x 10 reps (OYO)
Rotate until all PAX complete 5 sets on the Bent over Row.

3)
PAX COP around large tire
20 Merkins (OYO)
Low Plank, reach out and slap the tire. 5 x each arm (OYO)
Feet up on Tire, decline merkin 14x (OYO)
Low Plank, reach out and slap the tire. 5 x each arm (OYO)

4)
Nuts up a Pine Tree Burpee 15x (OYO) – just like Balls to the Wall except with a tree.

5)
Back to the Bleachers
Hands on blocks/feet on bleachers
Decline Merkin x 5 (on up and down Q) – slow and controlled pausing at the bottom
Ascend bleachers
Calf Raise x 5 (On Q)
Back down the bleachers.
Grab your blocks and farmer carry them to the far end bleachers

Rinse and repeat 5x

6)
Tire Pushes (partner exercise)  Stand tire and push it back and forth (OYO AMRAP)
remaining PAX performs Bent Over Row (one block per hand) x 10 reps (OYO)
Rotate until all PAX complete 5 sets on the Bent over Row.

7)
1 lap/.25 mile farmer’s carry with blocks.  When the 6 takes a break we all stop.

 

Mary:
No time

COT:
Numberama, Namerama, Pledge, Announcements, Prayer Requests, BOM
Devo: Dónde está Gandhi?

Moleskin: Luigi says after ‘Nuts up a Tree’, “That’s awkward”.