4 Pax posted with hopes of swinging in the rain.
Warm up
15 x IC Windmills
15 X IC flutter kicks w/ KB press
15 x cotton pickers
The Thang
Partner up in front of school. You will complete each round with your partner, in lock step. When you complete wall sit with hands held overhead or out front until all pax complete
KB Overhead carry to top of parking lot and back
50 KB Russian swings
100 KB Squats
150 KB Crunches
KB Overhead carry to top of parking lot and back
Round 2
KB Overhead carry backwards to top of parking lot and back
50 American Swings
100 KB Lunges
150 KB Curls (75 each side)
KB Overhead carry backwards to top of parking lot and back
Round 3 –
KB One Arm carry overhead, alternate arm on the way down
50 – KB skull crushers
100 – KB suit case swings
150 – KB Rows (75 each side)
KB One Arm carry overhead, alternate arm on the way down
Still time left so clubber picks a number between 1 and 6 and we repeat round 3
Mary
20 Sit-up KB handoff
60 secs American hammer
Reflection
Hebrews 10:24-25
And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
Moleskin
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Lots of reps with a variation of the WTW (what the what) KB style
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There was room under the awning for more PAX but oxygen was at a premium