Muscle building Monday


Warm up 

  • SSH x 40
  • IST x 15
  • Cotton picker x 15
  • Merkin x 15
  • Mountain Climbers x 15

The Thang

  • line up @ first basketball goal / full curl x10/ high curl x 10/ low curl x 10/ shoulder shrugs x 10 oyo/ lunge walk passing KB through legs
  • line up @ second basketball goal/ full curl x 8/ high curl x 8/ low curl x 8/ shoulder shrugs x 10 oyo/ lunge walk passing KB through legs
  • line up @ third basketball goal/ full curl x 6/ high curl x 6/ low curl x 6/ shoulder shrugs x 10 oyo/ lunge walk passing KB through legs 

Run a lap

  • Lawn mower pulls x 10/ plank into one arm rows x10/ shoulder press x 10/ around the world to basketball goal
  • Lawn mower pulls x 8/ plank one arm rows x 8/ shoulder press x8/ around the world to third basketball goal
  • lawn mower pulls x 8/ plank one arm rows x8/ shoulder press x 8/ around the world to fourth basketball goal

Run a lap

  • chest press x10/ skull crushers x10/ LBC x10 with KB/ carry stinky diaper to first basketball goal
  • chest press x8/ skull crushers x8/ LBC x10 with KB/ carry stinky diaper to second basketball goal
  • chest press x6/ skull crushers x6/ LBC x 10

Mary

  • Mason twist with KB x20
  • LBC x25 ( oyster )
  • low flutter with KB ( Titan )

moleskin

  • thanks to all the pax for coming out this morning. 
  • Q was said to get choked up this morning ( oyster ) next time I will leave my feelings at home. Haha
  • Thank you oyster for taking us out. 
  • Thanks to Omega for allowing me to Q this group. 

Until next time