Excellent pair of hard-working men this chilly morning. Glad we had enough bellz to go around.
Honored to lead as always.
DISCLAIMER
WARMUP
Mosey to the side gate and back
10 x SSH (IC)
10 x Squats (IC)
15 x Cotton Pickers (IC)
10 x Toy Soldiers (IC)
Arm Circles forward, backwards, to the front and overhead
10 OYO Merkins
THE THANG
Zamperini to the front of the gym
Four KB exercises. 10 reps each. Each round four times.
-Round one-
KB Merkin- alternate R and L
Squat
Curl
KB American swings
-Round two-
Shoulder press- alternate right and left
Lunges
Overhand curls
Russian swings
-Round three-
Skull crushers
Sumo squat
Lawn mower rows- alternate right and left
Atlas swings
-Round four-
KB pass throughs
Step out squats
Quadfectas
Single arm KB swings- alternate right and left
MARY
LBC (IC) x 10 IC
Pretzel crunch X10 right and left