Led by Miller: Disclaimer. I am not a professional. You are here at your own risk. Modify as needed. Pax brought heavy and medium weights. It was suppose to be a cooler day, but it still felt very hot!

Warm up: inch worms (5), open and closed the gate, high knees, butt kicker, Arm circles, Shoulder rolls

The thang:

Round 1: Goblet Squats with heavy weight 20

Reverse Lunges 20

Deadlifts with heavy weight 20

Run the pickle

Round 2:

Chest press 20

Shoulder press 20

Rows 20

Burpees 20

Round 3 :

Squat to over head press 20

Renegade Rows 20

Sumo deadlift to upright row 20

Run the pickle

Round 4:

Farmer Carry heavy weight around the pickle

American Hammers 20

plank row with push up 15

Burpees 10

Round 5: PAX choice

run the pickle

10 Burpees

Sumo deadlift to upright row

American hammers

We ended with ABs of PAX choice:

Crunches, leg lifts, Sit ups, glute bridges, scissors with legs, dead bug

COT: Gist: be kind, respect others, and give yourself grace