Warmup:
Slow mosey around parking lot
SSH 15
Toy soldier 10
Windmill 10
Carrot pullers 10
High knees (6-1) burpees 5
Mosey down to the tires with KB
Tire flip 5x (timer). Round 3&4 we did 8 tire flips as the timer.
5 rounds of each exercise listed below rotating in the tire flips to be the timer:
KB squat to press
KB curls
KB skull crushers
KB squats
After each round completed we did a Mary exercise
WWII
Mason twist
Low flutter with KB press
Pretzel crunch
Same thing but different exercises.
Burpees 5 (timer)
Skol claps (also known as overhead seal claps)
KB swings
KB shoulder press
KB pull ups
Rotate 3x
Walk back to top of parking.
Laying on wall with your KB hanging off, swing up similar to skull crushers 10 x then
KB press on your back 25
10 hand release mericans
Repeat 2x
Recover Recover
Good work by the 3 Pax. Shoulders, triceps, biceps and abs are a little burned out. Workout was a little deceiving. Fitbit showed 1.75 miles and 1,250 calories burned. Again, very little running due to a sore ankle.