Kettle Bell and Cardio Workout

Warmup

10 Deep squats and press

10 Curls

10 Triceps Extensions

10 Kettle bell swings

10 Around the World

10 Around the World in Squat Position

 

The Thing

Run with the kettle bell to the courthouse and partner up

Partners on each side run up the steps and exchange kettle bell at the top. At the bottom do 10 burpees. Continue down until you get to 1

Remain partners and mosey to the parking lot. Line up across from each other and complete the following:

Bear crawl to each other dragging the kettle bell along the way then 10 high five merkins.

Bear crawl backwards to the starting point.

Crabwalk to your partner dragging the kettle bell along the way. Then 10 crab cakes tapping feet together.

Backwards crabwalk to the starting point.

Lunge walk to you partner transferring the kettle bell between the legs. Then repeat backwards to the starting point.

Mosey to the flag

Cool down

10 Deep squats and press10 Curls
10 Triceps Extensions
10 Kettle bell swings
10 Around the World
10 Around the World in Squat Position

Break out the work out dice.

Many reps until we landed on 20 burpees. Ugh!

Not a lot of mumble chatter this AM. Everyone zoned in and dreading the next burpee.

COT

Announce the Sasquatch sign up

Pray for Colby Curling and his recovery also prayer request form Matlock and Largemouth

 

 

 

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