9 PAX posted for my VQ at Patmos. What did we do?
Warm-up
SSH 50
Bean Picker 15
WindMill 10
Moracan Night Club 55
Run to Top of Hill
Dora
Timer run to pull ups and back (do 10 pull ups)
Together do
100 lunges (50 each leg)
150 Monkey Humpers
200 Bench press
Dora
100 On your back Skull crushers
150 monkey Humpers
200 Bench press
Run to Flag
Sprints x4
Mary
WW2 15
Mind Bender 30 seconds
Superman 1 min
MoleSkin
My main focus was keeping warm again.
400 Bench press
300 Monkey Humpers
1.37 miles!
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