Slow is smooth, smooth is fast.
A common saying within the tactical community, but it works for us on a daily basis. Slow down and do things properly. Whether a push-up or something in life.
Side straddle hops, proper form merkins, Michael Phelps, stretch OYO.
run to the back lot. During the route, push-ups, flutter kicks, slow air squats
back to main parking lot:
with Cindy; 10 full curls, 10 bottom up (half curls) 10 top down half curls, 10 overhead press, 10 tricep extensions, 10 side ab extensions (2 rounds)
next; pair up, one guy does a farmers carry with two cindys while the partner takes a mosie around the parking lot (2 rounds)
one more round of Cindy curls
finisher: flutter kicks.
end with count and name o’rama. Prunetang led us in a prayer circle.