YHC was please to see a few PAX show up for the post turkey day swole fest.
Pleasure to lead as always.
DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Squats (IC)
15 x Monkey Humpers (IC)
15 x Cotton Pickers (IC)
Arm Circles forward and backwards
Zamperini to front of gym
THE THANG
20 x KB Around the world – 10 each direction OYO
20 x KB Curls both hands or 10 each arm as needed OYO
10 x KB Merkins- Left then right hand on bell
20 x KB Halos- 10 each side OYO
10 x KB Lawn mower pulls each arm OYO
10 x KB Squat press -each arm OYO
10 x KB Iversons
10 x KB Upright rows OYO
10 x American KB swings
10 x Sidewinders
20 x Single arm shoulder press each arm
10 x deadlift
20 x lying lat pullovers
20 x lying skull crushers OYO
10 x sit-up and press
KB carry around flagpole
Repeato for max rounds (made 2 rounds)
KB carry back to launchpad
MARY
LBC (IC) x 20
Low flutter (OYO) x 15
Pretzel crunch (OYO) x 15 Left and right
REFLECTION
Whatever you have learned, received, heard or seen in me, put it into practice. And the God of Peace will be with you. Phillipians 4:9
Name-a-rama and prayer out