Swole Like the Rock

Event Date

Dec 18, 2020


Glad the rain has moved out.  May have disuaded some Pax from posting. 

Great group of men came out to get swole.  None of us have the money of "The Rock", but we have just as much determination to make modest gains.  #Natty

Pleasure to lead as always.  

DISCLAIMER

WARMUP

20 x SSH (IC)

20 x Squats (IC)

15 x Cotton Pickers (IC)

15 x Toy Soldiers (IC)

Arm Circles forward, backwards, to the front and overhead

THE THANG

Zamparini to front of gym

5 x KB burp and overhead press OYO

15 x KB squat OYO

15 x KB Standing chest press OYO

15 x KB Reverse grip curls R and L OYO

10 x KB Step out squat R and L OYO

15 x KB Shoulder press R and L OYO

15 x KB Curls R and L OYO

15 x KB Skull Crushers  OYO

10 x American swings

Zamparini to down under bars

15 x Regular grip lat rows OYO

15 x Wide grip lat rows OYO

15 x Underhand lat rows OYO

Repeato (2 rounds completed)

Zamparini back to launch pad

——————————————

MARY

LBC (IC) x 20 OYO

Low flutter (IC) x 15 OYO

Pretzel crunch (IC) x 15 Left and right OYO

REFLECTION

The Son of Man did not come to be served, but to serve, and to give His life as a ransom for many. -Matthew 20:28