Just a Swingin’

Event Date

May 25, 2017


Also include: Cheerleader (not signed up yet)

No rain thankfully as 6 pax tested themselves on a relatively cool morning at GCC.  Not having the repertoire of experience to guide me for my 2nd Q, I resorted to the internet for guidence.  This simple progression seemed like a good workout… glad I didn't go with the 20 reps it suggested!

Warmup:

SSH x 25 IC

CP x 15 IC

WM x 15 IC

MC x 10 IC

KB Set

Press R x 10 IC

Press L x 10 IC

Press Out in squat position x 10 IC

Skull Crushers x 10 IC

Full Curl x 10 IC

Top Half Curl  x 10 IC

Progression 1:

15 KB Swings

10 Merkins

Continue with 15 KB Swings then reduce Merkins by 1 each time (Just a Swingin' – 150 KB Swings, 55 Merkins)

Cardio Set:

Mosey around the church stopping at three sides for curb work.

Toe Touches x 20 IC

Mountain Climbers x 20 IC

Curb Jumps x 40 OYO

Repeat KB Set: see above

Progression 2:

15 Goblet Squats

10 Burpies

Continue with 15 Goblet Squats then reduce Burpies by 1 each time (150 GS, 55 Burpies)

Repeat Cardio Set: see above

Mary:

Mason Twists x 20 IC

WW1 Situps x 20 IC

Low Flutter to fishish out (45 sec)

COT

A tough one in true Dragon Slayer fashion.  I appreciate the chance to lead and push ourselves to be better than we were yesterday!