Warm up
20 X SSH
15 x copperhead squats
Arm circles and love yourself
Parking lot Indian run with kettle bell (leader has kettle bell, pax in back does a merkin and sprints to the front to take kettle bell) Only 2 of us so grabbed a bell each and ran to the top of the parking lot and back.
The Thang
15 reps
Rep 1 – 15x KB squat swing – 5 burpees
Rep 2 – 15x KB swing – 5 burpees
Rep 3 – 15x KB row left – 5 burpees
Rep 4 – 15x KB row right – 5 burpees
Rep 5 – 15 x KB Squat – 5 burpees
Rep 6 – 15 x KB skull crusher – 5 burpees
Rep 7 – 15 x KB right curl – 5 burpees
Rep 8 – 15 x KB left curl – 5 burpees
Rep 9 – 15 x KB trifecta (snatch) – 5 burpees
Rep 10 – 15 x diamond merkin – 5 burpees
Intermission – 60 sec plank
Rep 1 – 15x KB deadlift – 10 crunches
Rep 2 – 15x KB Lunge left – 10 crunches
Rep 3 – 15x KB lunge right – 10 crunches
Rep 4 – 15x KB halo right / left – 10 crunches
Rep 5 – 15 x KB good morning (back straight) – 10 crunches
Rep 6 – 15 x KB plank row right – 10 crunches
Rep 7 – 15 x KB plank row left – 10 crunches
Rep 8 – 15 x KB press – 10 crunches
Rep 9 – 15 x KB chest press – 10 crunches
Rep 10 – 15 x wide armed merkins – 10 crunches
Intermission – 60 sec reverse plank
Mary
60 secs – Russian
15 x protractors
10 x IC Pretzle crunches
10 x IC E2Ks
Reflection
Be on your guard: stand firm in the faith: be men of courage: be strong. – 1 Corinthians 16:13
"Courage is contagious. When a brave man takes a stand, the spines of others are often stiffened."~ Billy Graham
Moleskin
– Good to see one other out there this morning taking advantage of the wonderful weather to do some strength building.
– Huggins is currently 6th all time with 825, Dean Smith 879
– Note to self – Indian food for lunch and cokout for dinner made for a very very close call