Great groupd this morning in the cold gloom.
Pleasure to lead as Always. Aye!!
DISCLAIMER
WARMUP
Mosey to the side entrance and back
10 x Squats (IC)
15 x Cotton Pickers (IC)
10 x Toy Soldiers (IC)
Arm Circles forward, backwards, to the front and overhead
THE THANG
Zamperini to the front of the gym/gym pad
Reverse ladders (10,8,6,…)
10 KB Merkins R
10 Squats
10 Curls
10 Shoulder press R
10 Quadfectas
Forward Kettlebears to parking space line and then backwards Kettlebears back to gym pad
10 KB Merkins L
10 Squats
10 Curls
10 Shoulder press L
10 Quadfectas
Forward Kettlebears to parking space line and then backwards Kettlebears back to gym pad
RND 2
8 KB Merkins R
8 Squats
8 Curls
8 Shoulder press R
8 Quadfectas
Forward Kettlebears to parking space line and then backwards Kettlebears back to gym pad
8 KB Merkins L
8 Squats
8 Curls
8 Shoulder press L
8 Quadfectas
Forward Kettlebears to parking space line and then backwards Kettlebears back to gym pad
6 KB Merkins R and L
6 Squats
6 Curls
6 Shoulder press R and L
6 Quadfectas
Rnd 4
Return to the launch pad
MARY
LBC (IC) x 10
Flutter Kicks (IC) x 10
Prayer out