Muscle Monday Armor of Light

DATE: Oct 5, 2020

AO: #olympus

QIC: @Obadiah

The PAX: @Derecho, @ElNino, @Roddick, @Zeus, @YNAB

Warm-up: SSH, cherry pickers, good mornings, Mike Phelps

The Thang: R1 and R2 six station rotation with:

1. an eighth of a mile timer.
2. Squat thrusters with CB
3. Bent rows with a weighted bar
4. Lunge walk with 25lb plate
5. Back fly
6. Curls

R3 and R4 six station rotation with an increasing 5 Merkin count each rotation (5, 10, 15, 20, 25, 20, 15, 10, 5):

1. An eighth of a mile timer
2. Kettlebell swing with CB
3. Deadlifts
4. Lunge walk with 25lb plate
5. Arm raises
6. Dips on the bench

COT: “Put on the Armor of Light.” Bring and exude life giving things and cut off destructive things and people