The few and the proud kettle bells

Event Date

Dec 15, 2017


Sorry I’m late!

Warm up

Head over arm pull 20seconds per

20 IC Side Straddle Hops

10 IC Merkins

10 IC imperial squat walkers

 

 

The thang

 

10 kettle bell swings

10 left arm swings

10 right arm swings

10 right clean, squat & press

10 left clean, squat and press

10 Sumo high pull

10 Atlas swings

10 Renegade row per arm

 

10 right curls

10 left

10 ic skull crushers

10 ic chest press

10 ic Merkins 

Repeat 

 

10 lunges right

10 lunges left

10 step up right

10 step up left

10 ic squats 

20 calf raises

Repeat 

 

10 IC Russian twists 

10  Goblet sit-ups 

10 IC Chest press flutter kicks  

10 IC dead lift

 

 

 

“Fear not, for I am with you; Be not dismayed, for I am your God. I will strengthen you, Yes, I will help you, I will uphold you with My righteous right hand.’”

Isaiah 41:10 NKJV

 

Crawdad (fng-1), ziplock, Clubber, csharp