F3- Schrute House Of Pain
Pax: Dora, Southie, Brogan (Q)
Warmup
Run library loop- 1 mile
Baby Arm Circles in lunge position 10 reps forward and 10 reps backward
10 blockees
Don Quixotes 10 reps each side

Rifle carry to shelter house- 50 yds

Upright rows 12 reps
10 reps of Worst Merkins Ever (Wide, Normal, Diamond position)
Box Jumps 1 min
Goblet squats 20 reps
Rest

15 reps of tricep dips
10 reps of Wheel of merkin( incline, right hand on block, feet on block, left hand on block
Bulgarian Split squats 10 reps each leg

Pull-ups AMRAP
Rifle carry back to cars

End with COT