3 PAX showed up at Funny Farm for a Heavy Beat down. YHC was barely awake because I was celebrating the USMNT win from the night.

Warmarama: Side Straddle Hope, Imperial Walkers, Spider-Man Stretch, Arm circles, Overhead claps, Micheal Phelps, Copperhead Squats. Finally a slow jog around the big loop.

Thang: PAX completed 4 rounds of the following: 20 Back squats w/ 50lb sandbag, 50ct Jump ropes, 15 35lb KB Swings, Push Press w/ 40lb sandbag.  Then Sprint 50 yards.

After PAX completed 4 rounds of 10 Merkins, 10 50lb sandbag rows, 50 jump ropes, 10 35lb Goblet Squats, 10 40lb sandbag slams. With time left PAX started ended strong with Big Bois Sit-ups.

PAX gathered for COT to close it out.