Lift and repeat

Event Date

Aug 29, 2019


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.