Sparrow led the warmup before turning it over to Travolta’s dreaded timer!
Warmup
We did:
Arm rotations, ST,TS,WM,CP,SS,Up/Down Dog. To the stairs for: slow CR and the crowd favorite, Stairway to 11.
Main Event
Travolta led us for 8 rounds of 9 exercises with the KB of your choice. Exercise for 20 seconds/rest 10. 45 second break between rounds. Exercises more or less in order:
Full arm extend
Curls
Chest press
Burpee
Skull Crushers
Upright Row
Lawnmower Pulls x 2
Full arm extend
Ended with a resounding course of “may I have another”! NOT! Actually, it ended with Travolta and Iron house demonstrating the proper “spoon” technique! Cover your eyes children!
Mary
Lbc
Prayers for: Travolta’s aunts, Jersey George, Ben’s unspoken and praise for Phyllis recovery.