The Standard 131

PAX: @Swingline / Jason Aeverman @OT (Oregon Trail) YHCQIC: Dentist

Warmorama:

20 SSH
10 merkins
12 squats
Stretching

Thang:

Ruck pull-up ladder (1 ruck pull-up, 7 ruck merkins; ruck pull-ups increase by one each round up to 5 and then decrease back to one, merkins sets remain at 7 reps each round)Modified Sandstorm (the original is obscene) all with ruck and 60lb sb – I think we did 2 or 3 rounds
20 sb squats
20 sb cleans
~40 yard bear crawl
20 burpees
10 shoulder bag presses

All bags and rucks up the stairs to roof20 ruck flutter kicks
2 min ruck hold
30 ruck flutter kicks
2 minute ruck hold

Sandbag 7’s (no ruck)
7 curls
7 endorphins
7 bent rows
7 overhead presses

Down stairs30 flutter kicks
RNR sb 7’sAll bags and rucks up stairs to top20 ruck flutter kicks
2 min ruck hold
30 ruck flutter kicks
2 minute ruck hold

RNR sb 7’sAll rucks and sbs down stairs

RNR sb 7’s10 toes to ruck (lay on ground with ruck overhead and bring your toes to ruck wither straight legs and back down)10 toes to ruck10 of the following (lay flat, hold ruck above head with fully extended arms, bring ruck above chest (arms perpendicular to the ground) and back down)

RNR for 10 more reps but with legs 6 inches off the ground

COT

Announcements: convergence Saturday. YHC will be DR

Prayers:
@Swingline / Jason Aeverman’s job
Our families

SYITG