KB Complex

Warm Up

Demonstration by YHC and the PAX of the various exercises to get familiar with them and to ensure proper form

The Thang

Two Handed KB Complex for Time

5 reps each, move from one exercise to the next without putting the KB down

Russian Swing

American Swing

Sumo Squat High Pull

Thruster

Curl Press Extension Plus

Rinse and Repeat but 10 reps each

One Handed KB Complex for Time

5 reps each using left hand, 5 reps each using right hand, move from one exercise to the next without putting the KB down

Russian Swing

Row

Clean

High Pull

Snatch

Rinse and Repeat but 10 reps each

One Handed KB Complex for Time

5 reps each using left hand, 5 reps each using right hand, move from one exercise to the next without putting the KB down

Deadlift

Row

Clean

Squat

Press

Rinse and Repeat but 10 reps each

KB Flow for Time

5 reps each side

Clean Twisting Split Squat Twisting Press = 1 rep

Rinse and Repeat but 10 reps each side

KB Flow for Time

Alternating left and right, 3 reps each side

Clean Backward Lunge, Clean Backward Lunge & Press, Snatch Backward Lunge = 1 rep

Rinse and Repeat but 5 reps each side

Cool down lap

21 Burpees for Riley

Prayer Requests: Caliente’s mom got diagnosed with ALS, my dad got diagnosed with prostate cancer, praise for Giuliani’s run as Congressman and continued prayers, praise to the recent ECU graduates, Duff’s dad

Announcements: 3 Q School’s this week, Breakdown, The School Yard, and Blast Off. Check them out!

F3ENC Regional Gear order: https://f3.mudgear.com/collections/active-preorders/products/f3-enc-shirt-pre-order

Dad’s camp

Moleskin: Today’s workout was a challenge to say the least. I’m proud of the PAX for stepping up to the challenge and kicking ass. If you want to get bigger, faster, stronger, you can’t go through the motions. You need to get outside your comfort zone and push your limits. Gazelle said it best, “This was a workout I didn’t want to do, but it was needed and I’m glad I came out.” Aye!