Great to have Shake Weight post for his first Bellz workout.
Nice to have Crawdad, Mysterion and Mulligan showing some love also.
Sparrow is always a consistent PAX for Bellz. Thank you.
Pleasure to lead as always.
WARMUP
20 x SSH (IC)
10 x Copperhead squats (IC)
10 x Monkey Humpers (IC)
10 x Toy soldiers (IC)
10 x Cotton Pickers (IC)
Arm Circles forward and backwards
THE THANG
Zamparini to front of gym
10 x KB Single arm swings R and L OYO
10 x KB Wood Chop R and L OYO
10 X KB Atlas Swing (like wood chop but total right to left swing)
10 x KB squat OYO
Zamparini to down under bars
10 wide grip lat pulls
10 regular grip lat pulls
10 underhand lat pulls
Zamparini to front of gym
10 x KB front shoulder raises OYO
15 x KB Milk Jugs OYO
10 x Shoulder press R and L OYO
10 x Trifecta OYO
10 x Skull Crushers OYO
10 (2 is 1) x Plank Pull-through R and L OYO (plank and pull bell under body to other side)
Zamparini to down under bars
10 wide grip lat pulls
10 regular grip lat pulls
10 underhand lat pulls
Zamparini back to front of gym
15 x Curls OYO
10 x Center row R and L OYO (lawnmowers but between legs)
10 x Upright rows OYO
15 x Overhand Grip Curls OYO
20 x Lying pull overs OYO
Zamparini to down under bars
10 wide grip lat pulls
10 regular grip lat pulls
10 underhand lat pulls
Zamparini to launch pad
MARY
LBC (OYO) x 20
Low Flutter (OYO) x 15
Pretzel crunch (OYO) x 15 L and R
REFLECTION
2 Timothy 1:7 – For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind
Don’t be afraid of changing yourself, don’t be afraid of failing, don’t be afraid of leaving things in the Lord’s hands…entrust all in God the Father and Jesus Christ our Lord
Name-a-rama and prayer out