(Slim Jim in attendance, not on website)
Mosey
- Warmarama
- SSH
- Mountain climbers
- Carrot pullers
- Merkins
The Thang:
10 KB Swings
Sprint
10 Merkins
Sprint back
12 KB Swings
10 Curls
Sprint
10 merkins
15 1/4 turn jump squats
Sprint back
14 KB Swings
10 curls
10 upright row
Sprint
10 merkins
15 1/4 turn jump squats
10 Man Maker Mountain Climbers
Sprint back
16 KB Swings
10 Curls
10 upright row
15 Flutter with KB Press
Sprint
10 merkins
15 1/4 turn jump squats
10 Mountain climbers
Sprint back
18 KB Swings
10 curls
10 upright row
20 flutter with KB press
5 lawn mower each arm
Sprint
10 merkins
15 1/4 turn jump squats
10 Parker Peters
Sprint back
NEXT SET OF EXERCISES:
10 shoulder press with SSH IC (yes, you do a SSH with while pressing the KB up)
6 Burpees each with modifications changing each round to the below
- Man Maker Burpees (set 1)
- Bam Bam Burpees (set 2)
- Slow Burpee with holds (set 3, added 10 KB swings)
- 10 Regular Burpees (set 4, added 10 KB Swings)
- Run a lap
Repeat 4 Rounds
Mary
plank 30 seconds
mason twist 30 seconds
plank 30 seconds
Low flutter with KB press 30 seconds
Rocky Balboa to 10 IC
2 burpees
Rocky Balboa to 12 IC
2 burpees
Recover Recover
Moleskin
- Thanks for coming out today men, a good crowd for the Dragon Slayer, which i hope still proves to be a tough AO for those looking for a beatdown!
- Some faces i hadn't seen in a while which were great to see (Smores and Kingfish!) but more because i am too much in a routine and gotta get out more!
- Tried some 'different' exercises today, hope you enjoyed
- Got a lot of static on the SSH with KB press and rightfully so!
Enjoyed it men, thanks for coming out!
Till next time…Bam Bam