10 PAX showed up at Cauldron this morning for a kettlebell beatdown. Great Job Fella’s!
Warmup:
- Mosey around DPK building
- SSH x 25
- Hilly Billy x 10
- Long Snapper x 10
- Slow Windwill x 10
- Mercans x 10
Partner up for DORA I
- 100 Curls -> Partner runs a lap
- 100 OHP -> Partner runs a lap
- 100 KB Swings -> Partner runs a lap
- 100 Chest Press -> Partner runs a lap
- 100 Skull Crusher -> Partner runs a lap
Mobility Moment:
- L&R Pidgeon
- Catchers Pose
- The Worm x 5
- 20 Ali’s/Balboa’s x 3
- 20 Freddy Mercs x 3
Partner up for DORA II
- 100 Squats -> Partner runs a lap
- 100 Step-ups -> Partner runs a lap
- 100 Calf Raises -> Partner runs a lap
Mary
- American Twist x 10
- Dot that I x 10
- Suzzane Summer (L&R) x 20
- Hip Thrusters x 10 – hold on 10
- J Lo x 20 – Thanks Amen!
Recover Recover
Moleskin:
Great turnout this am!
Welcome, Pei Wei to the PAX!! You killed it today.
Copperhead is looking for volunteers next Saturday for his Promathon Event. Please assist if you can. Contact Jersey Boy for details.
-POS
+3