I am in for Abu

Warm-up

• Yoga
• Run a lap to the rock pile

Kettlebell sets – do 10 reps of each, and then build. So in the first set you do 10 squats, 10 squats plus 10 curls and lastly 10 squats, 10 curls and 10 shoulder presses. We ran a lap around the building between each set.

1. Squats – Curls – Shoulder press
2. Lunges – One arm rows – Triceps
3. Plank, knee to kettlebell – Rows – Merkins
4. Dead Lifts – KB Swings – Drive the bus

Baby Shark

• Baby – Holly Dolly
• Mommy – Flitter Kicks
• Daddy – V-ups
• Grandma – Single knees
• Gramdpa – Double knees
• Hunting – American Hammer
• Runaway – X & O
• Safe – W’s
• End – Marge & Homer

Walking dead – to the tree and back

Clean – Squat – Press – Lunge

Kettlebell sets – do 10 reps of each, and then build. So in the first set you do 10 squats, 10 squats plus 10 curls and lastly 10 squats, 10 curls and 10 shoulder presses. We ran a lap around the building between each set.

1. Squats – Curls – Shoulder press
2. Lunges – One arm rows – Triceps

COT and BOM