Warm Up

Thanks for Coming Out Double KB Burpees (Merkin, Hike Clean, Press) x 10

Rinse and repeat one more time

Ok good now we are warm, or smoked, either way…let’s go!

The Thang

Double KB Complexes

3 Rounds of 5 each exercise for time

1)

Russian Swings (palms facing each other)

Merkins on KBs

GunSlingers (deadlift curls)

Cleans

Front Squats

2)

Russian Swing High Rows

Merkin Bent Over Row Rows (merkin row row = 1)

See Saw Presses (5 each side)

Snatches

Racked Alternating Backward Lunges (5 each side)

3)

Outside Leg Swings (palms facing each other)

Merkin Renegade Rows (merkin row row = 1)

Front Squat Alternating Rotational Presses (5 each side)

Alternating Clean Snatches (one arm cleans while the other snatches) (5 each side)

Plank Kick through Bridges

4)

Chest Presses

Sumo Deadlifts

Windmills (5 each side)

Split Squats (5 each side)

Single Leg RDLs (5 each side)

Plank Core Work on KBs

Knee to same side elbow x 5 each side IC

Knee in between bells x 5 each side IC

Knee to opposite elbow x 5 each side IC

Straight leg to same side elbow x 5 each side IC

Straight leg to opposite elbow x 5 each side IC

Prayer Requests: Grout’s buddy Robbie’s 2.0, YHC’s dad, Kingpin, Cold Cut’s niece Jamie

Moleskin: Two kettlebells are a gamechanger. I’ll leave it at that. These men put in some serious work today. No complaining, just a lot of heavy breathing. Until next time.

Announcements: Cable has the Q next week.

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