sparta August

Date: 2024-08-02
AO: sparta
Q: K-Pop
PAX: Dunder, Nano, Megatron, Pop Fly, Monk, NOAA, Blue Steel, Peanuts FNGs: None
COUNT: 9
WARMUP: ssh, squats, arm circles, worlds greatest, mossie
THE THANG:
3×10 squats
3×10 ww2
3×10 bonnie blairs
200 yard run

20x mrcns
60 sec plank
20x mtn climbers
20x ssh
200 yard run

5x burpees
5x man makers
5x kettle swings
5x overhead press
200 yard run

MARY: nah
ANNOUNCEMENTS: ruck n float, 9/11
COT: pray and be patient; pray for Dunder and offer help the next couple months…reach out for details

Tags: sparta, Dunder, Nano, Megatron, Pop Fly, Monk, NOAA, Blue Steel, Peanuts