Friday, June 22nd

Time: 4PM - 6PM
Place: 26th Ave Beach
Crew: Mike Lightner, John Nuri Vissel, Paul Crubaugh, Xander Crawford, Tapan Lockwood, Aaron Colton
Workout: Flip Training. Rest. 3 Rounds Ab Destruction with 30 incline push ups in bewteen rounds. Rest. Van Damme training (Side Splits 30 seconds each, middle splits). Rest. Clocks (10 slow side bends, 10 side bends waving arms, 10 fast side bends, repeat 3 rounds). Worm 50 yards, backwards worm 50 yards, Snake 50 yards, squid 50 yards. Rest. Xander workout (7 wide push ups, 7 triangle push ups, repeat 3 rounds). Rest. Military press the log. Rest. Experience the Man (stay in the ocean as long as jon nuri, or until you can’t feel your hands). Paul and Tapan swam out very far.

Technorati Tags: 3 rounds, military press, push ups, rest van, side bends, side splits, squid, tapan, van damme, workout, worm, xander

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