Shameless Birthday Party Plug – Thursday, September 15th, on the rooftop at Creatwood Tavern on Atlanta Road & Windy Hill 8pm-??. Creatwood is Smyrna’s newest (and only!) rooftop restaurant built by yours truly! The food is good and the drinks are cold. The whole place is covered in flat screens in case you care about the Jets v Bills game. Please stop by and eat or drink or just say hi!! 

Why do you squat??

Warmup
Run to Sessions

3x
1/1 Getup
10 Downdog Push-ups 
40 yd Double Kettlebell Rack Walk 

Conditioning

“Brommando”

28 Minute limit for all Levels

10x AFAP

Alternate each exercise with your partner:
10 Double Kettlebell Thrusters
10 Burpees
200 yd Run

L4 – 24/16 (should finish in under 22 minutes)
L3 – 22/14 (should finish in under 25 minutes)
L2 – no Rx weight
L1 – sub KB Squats for thrusters 

Partner A will do the Thrusters first, then B will do the Burpees, then A will run, when A gets back, B does Thrusters, etc.  So each partner will do 5 total rounds by the end.