My first time back at the Forge in about a month due to sickness, let’s recycle one of Cricket’s routines!

Mosey around the parking lot, stop and knock out 25 dips, then circle up for some SSH, copper head squats, sun gods and michael phelps.

Each round is a series of 3 flows, each flow is a series of KB movements followed by a run.

• Flow 1 – Deadlift, row, clean, squat, press – do 5 on the right, then 5 on the left.   Run to the light pole on the right and back.
• Flow 2 – Right snatch, left snatch, merkin with right hand on KB, merkin with both hands on KB, merkin with left hand on KB – do 10.  Run to the light pole in the middle and back.
• Flow 3 – Curl from a low squat, stand and halo to the right, halo to the left, overhead press, skull crusher – do 10.  Run to the guard railon the left.  Knock out 25 dips and run back.

Repeat the above round 3 times.

Had some time left so took turns calling out some exercises until time!

Great work boys, it was awesome getting back out!