WARM-O-RAMA
A causal mosey followed by the classics with some flamingo, and uncomfortably longer than usual arm circles.

THE THANG

Sandbag!

21 reps of Merkins, then Complex to the cones, then rifle carry to end

Then 21 reps of push press, then keg toss to cones, then rifle carry to end.

That is 1.

The complex is performed as such- Burpee (chest to bag) then plank jack, then clean bag to shoulders, bag must go over head, then throw.  Can be completed in single movement.

We completed this for roughly 20 minutes.

THEN-

21/15/9 of

21 Front squats

21 Deadlifts

21 Shrugs

Then run to light post

15- repeat, then 9 and plank on the 6.

Unless you are butterfly, then you will do 21/21/9?.  Either way, gainz baby!

COT

Started Pray with being thankful for the men next to us, and for the spoken/unspoken prayers.  As always- we prayed for strength to carry our burdens and not a lighter load.