Excellent group of hard-working men. Warmest December morning in recent memory.
Honored to lead as always.
DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Squats (IC)
15 x Cotton Pickers (IC)
15 x Toy Soldiers (IC)
Arm Circles forward, backwards, to the front and overhead
15 OYO Merkins
THE THANG
Zamperini to the front of the gym
Four KB exercises. 10 reps each. Each round four times. Kettlebear from curb to parking line once between each round.
-Round one-
KB pass throughs
Step out squats
Quadfectas
Single arm KB swings- alternate right and left
-Round two-
KB Merkin- alternate R and L
Squat
Curl
KB American swings
-Round three-
Shoulder press- alternate right and left
Lunges
Overhand curls
Russian swings
-Round four-
Skull crushers
Sumo squat
Lawn mower rows- alternate right and left
Atlas swings
MARY
LBC (IC) x 10 IC
Low flutter x 10
Low dolly x 10
Pretzel crunch X10 right and left
NAME-O-RAMA
Prayer out