Gather ye KBs and get ready to run with bells!
A. SSH, 5 burpees, windmill
B. Partner Exercise
Partner A 20 KBs swings, 20 curls
Partner B – Run to woods and back
Partner A 20 Bent overs, 20 tricep
Partner B – Run
C. Flutter with KB Press IC Ladder with burpees 10-8-6-4-2
D. Four Corners interlude
Partner A – goes left w KB 10 squat to press
Partner B – planks
Flapjack.
Same sequence with 15 KB swings.
E. Squat Press IC Ladder with burpees
10-8-6-4-2
E. Suicides
Run 1st median
10 curls
Run 2nd median
5 curls
Round 2:
6 one arm lifts
3 one arm lifts
Kosar 10 merkins IC
Rico 15 one arm snatches both arms
Bam Bam – shoulder press suicide runs with burpee ladder.
Moleskin:
1. Qbert is almost 30 and almost a new Dad. Keep him lifted up!
2. Caboose gutted out the workout after making his pnemonia comeback!
3. Uncle Rico was in ALL RED sporting a George Bell for Judge shirt and running like a maniac with KB on his shoulder. You ate your Wheaties this AM.
4. Gypsy brought the coffee and doughnuts and reminding me that I EH’d him!
Boarhog took us out and nice to meet Wax! Give it Away, Scrappy