Warm Up

SSH x15 IC

Arm Burners x10 IC

Good Mornings x10 IC

Good Nights x10 IC

KB Halos x10 IC

Collard Pickers x10 IC

THE THANG

Farmers carry half of the Lancer Mile loop, drop kettlebells and run rest of the loop back to the kettlebells, farmer carry the last half back to the circle. Farmers carried one mile and ran one mile.

Back at the circle we did 5 8round Tabatas

Tricep extensions / High Pulls

Curls for the Girls / KB Swings

Lawn Mower Rows Right / Left

Goblet Squats/ Over Head Press

last round was PAX choice

KB V ups / Oblique Bends

Cool Down

Good Mornings x10 IC

Michael Phelps x10 IC

Miley Cirus x10 IC

Prayer Request

F3 Kinston’s upcoming expansions

Sissy Bar and Treva

Trey and Family grief and loss