Pleasure to lead this fine group today. Great to see Marker back out. Broke, Marker, and Shakeweight got in a standarded before the beatdown.
Word is the group was pretty sore from some of the workouts this week. Men were tired and sore, so MC was at a minimum this morning.
Hope you got something out of it. Aye!!
DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Squats (IC)
15 x Monkey Humpers (IC)
15 x Cotton Pickers (IC)
Arm Circles forward and backwards
Zamperini to front of gym
THE THANG
20 x KB Around the world – 10 each direction OYO
20 x KB Curls both hands or 10 each arm as needed OYO
10 x KB Merkins- Left then right hand on bell
20 x KB Halos- 10 each side OYO
15 x KB Lawn mower pulls each arm OYO
10 x KB Squat press -each arm OYO
10 x KB Iversons
15 x KB Upright rows OYO
10 x American KB swings
10 x Sidewinders
15 x Single arm shoulder press each arm
10 x deadlift
10 x KB Pass throughs (one is one)
20 x lying lat pullovers
20 x lying skull crushers OYO
10 x sit-up and press
KB carry to the down under bars-
10 wide grip rows
10 regular grip rows
10 underhand rows
KB carry back to the front of the gym
Repeato for max rounds (made 1 and a halfish)
KB carry back to launchpad
MARY
LBC (IC) x 20
Low flutter (OYO) x 10
Pretzel crunch (OYO) x 10 Left and right
REFLECTION
Whatever you have learned, received, heard or seen in me, put it into practice. And the God of Peace will be with you. Phillipians 4:9
Name-a-rama and prayer out