FNG-1 is Export; FNG-2 is Seagull
Great seeing everyone in ITG. Hope you got out what you put in. Pleasure to lead as always.
We did open and close the burpee loop in honor of burpee month. 9 PAX x 40 burpees= 360
DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Squats (IC)
10 x Cotton Pickers (IC)
10 x Toy Soldiers (IC)
Arm Circles forward, backwards, to the front and overhead
THE THANG
Zamparini to the front of the gym
5 x KB burp and overhead press OYO
15 x KB squat OYO
15 x KB standing chest press OYO
10 x KB merkin right hand on bell
5 x KB burp and overhead press OYO
15 x KB squat OYO
15 x KB Standing chest press OYO
10 x KB merkin right hand on bell
——– 5 No bell burpees to open the loop
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 Good mornings OYO
——– 5 No bell burpees
15 x KB Curls R and L or 20 doubles OYO
15 x KB Skull Crushers OYO
10 x American swings
——– 5 No bell burpees
15 x upright rows OYO
15 x lawnmower pulls OYO
15 x dead lift OYO
10 x KB pass throughs 2 = 1 OYO
——– 5 No bell burpees
15 x KB Curls R and L or 20 doubles OYO
15 x KB Skull Crushers OYO
10 x American swings
20 x KB merkin left hand on bell
——– 5 No bell burpees
Zamparini back to launch pad
——————————————
MARY
LBC (IC) x 20 OYO
Low flutter (IC) x 15 OYO
Pretzel crunch (IC) x 10 Left and right OYO
5 no bell burpees to close the loop