Week 4 of VC consists of the 1100, a beatdown and endurance event simultaneously. Let's get to it:
Warmup
Windmill x 15 IC
Dwight Shrutes x 15 IC
IST x 15 IC
Forward Fold to Reverse Swan Dive up on tes x 5
The Main Event
We will complete 10 excercises x 20 and drop a excercise each round. The exercises are:
KB Swings
KB Dead Lifts
KB Goblet Squats
KB Full Curls
KB Bent over rows
KB Overhead Press
KB Lawnmower – 10 each arm
KB Upright row
KB Skull Crusher
KB Burner
Start by doing 20 of each excercise for round 1
Round 2 drop the Burner
Round 3 drop the Skull Crushers
Continue doing rounds while dropping the last exercise from the previous round unitl you get to the 1st excercise
If my math is right, you will have completed 1100 reps – not bad for a Friday
Mary
V-ups with KB x 10 IC
WWII with KB x 15
American Hammer with KB x 20 IC
Low Flutter with KB Press x 15 IC
Plank with KB row x 5 each arm
Moleskine
12 men tackled this butt kicking today. I heard several virtual BS calls as well. Nobody ever said it would be easy, but that's why we keep pushing ourselves. I really appreciate you all pushing me and I hope i am pushing you as well. Until next time, stay safe. Don't forget to post at the Virtual Jungle Bear tomorrow. It will be fun (said no one ever!)
Aye,
UM