FNG-1 is the Squeeze.
Pleasure to lead the KB Krew. A four man group of consistent KB PAX is forming. Thank you as alwways.
WARMUP
20 x SSH (IC)
10 x Squats (IC)
10 x Monkey Humpers (IC)
10x Toy Soldiers
Arm Circles forward and backwards
THE THANG
15 x KB Around the world – 15 each direction OYO
15 x KB Curls both hands or 15 each arm as needed OYO
15 x KB Merkins- right hand on bell- 13 OYO
15 x KB Ribbons- 13 total OYO
15 x KB Lawn mower pulls each arm OYO
15 x KB Squats- OYO
15 x KB Standing chest press – OYO
15 x KB Upright rows OYO
15 x KB Standing skull crushers OYO
15 x American KB swings
15 x KB Merkins- left hand on bell- 13 OYO
15 x Sidewinders—Yes, 14 thanks to Hefty
15 x single arm shoulder press- each side OYO
15 x deadlift OYO
KB carry lap around the flagpole
PAX choice round
Squeeze- 15 American KB Swings
Scope- 15 Ribbons
Sparrow- 15 deadlift
Iron Horse- 15 Shoulder press R and L
Return to the launch pad
MARY
LBC (IC) x 20
Low Dolly (IC) x 15
Pretzel crunch (IC) x 10 Left and right
REFLECTION
The Son of Man did not come to be served, but to serve, and to give His life as a ransom for many. -Matthew 20:28 Real happiness is not obtained by seeking your own personal joy and pleasure, but in putting others first.
Name-a-rama and prayer out