Well all that was left since people either had to work for a liven or had to Slack off was Phil and I. We had a pretty good work out and it was all Phil's idea. So he can only blame himself for the pain.
Pre-Warm up: 5mins of Jump Rope and 5 mins of Rowing. (only David did this)
Warm up : 4 rounds of bag work for both Phil and David
AMSAP for about 20 mins:
(There is a snafu with the timer which paused a min in so we had to guess after it restarted)
A set consisted of 10 Reps of:
Push-Ups
Twists w/ 14lb medi ball
Squats
Arm I (70 lbs push pulls and 35 lb Kettle Bell)
Wheel of Pain
Side Squats with 12lb Medi Ball
The totals were: 6 sets for David and 5 sets for Phil.
Cool down was Yang Dagger a few times.
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