Weather 56°, humidity 87%, clear.  5:15, The five core principals and dissclamer we’re announced.  We began with 15 SSH  LBCs  and American hammers IC and began a mosey interupted by 15 pickle pointers, a 50 yard army crawl with a bear crawl option since the army crawl is always met with resistance and finishing up with 15 monkey humps.

Now it was time to grab a rope and head to the bridge taking a spot along the railing.  We would do 2 rounds 10 exercises, 55 seconds on with 30 second rest before moving on to the next.  The rope would be wrapped around the railing and used to lean back/forward in all exercise except the last one.

1 squat jumps

2 chest fly

3 bicep curl

4 reverse lunge jump

5 chest push

6 pull row

7 side lunge

8 long arm pull

9 tricep extension

10 jump rope

After completed we did 3 ” hill sprints on the sidewalk approaching the bridge.

We had two down range pax join us, Crikey and Centerfold, thanks for coming out!!