Copied and somewhat edited from a July Cauldron Q by The Force…
Warmorama: SSHs, ISTs, Windmills, Cotton Pickers, Mtn Climbers (because we were already in position – kinda), mermaid me
THE THANG:
KBs overhead – We're leaving the parking lot! To the playground.
Squats
The "MAZE" w/ KB (up the rock wall, down the wall, duck walk under the jungle gym, across the balance beam, more duck walking around and under the various equipment, step ups along the bench, lower under the equipment so put your KB down and push it along in front of you to the end, back to where we started)
Squats (burns more now)
The "MAZE" w/ KB (like the first time, but shorter)
Split into 2 groups. 1s on the pull-up bars for 10. 2s do 20 dips. Flapjack. Repeato!
Mini Wall-Jumps w/ or w/o KB. Brutal with the KB, so only 5 in cadence!
Incline Merkin, Decline Merkin
Back to the parking lot
Low curl, high curl, full curl, chest press, dead lifts, side squat dead lifts, and the newly named "cheek to cheek"
Then MWAR (Mary With a Rope)- this is where things got interesting
The Moleskine: guys, let's face it – it's now Friday night and my confidence level is low that anyone is going to read this!
However, check YouTube of the great hidden videos of the Pat's moves. STRONG!