- When: 1-29-19
- QIC: Largemouth
- Pax: Burt, Deuce (RESPECT - Washington), Duct Tape, Enron, Equifax, Flo, Kickball, Largemouth (Washington), Momma's Boy, Peg Leg (RESPECT), Ramses, Wolverine (TRIPLE RESPECT), Woody (Washington) (DOUBLE RESPECT)
Warm up
- SSH X 20
- Sun Gods x 10
- Hillbilly’s x 10
Mosey down water front to the ” Wall of Justice”
on wall
- Box Squats x 10 4 count
- R leg squat x 10 4 count
- L leg squat x 10 4 count
- R leg Bulgarian squat x 10
- L leg Bulgarian squat x 10
Mosey back to Circle for Kettlebells
Warm Up
- 10 Gobblet Squats
- 10 Right Arm KB swings
- 10 Gobblet Squats
- 10 Left Arm KB swings
- 10 Gobblet Squats
- 3 Turkish Get ups Right arm
- 3 Turkish Get ups Left Arm
- 10 Right Arm KB swings
- 10 Left Arm KB swings
- 10 KB Halo’s 5 to the right ,5 to the left
Partner Up
One partner does KB exercise while the other runs down 40 yards to the cone and performs a Burpee, jumps over the cone , and performs anther burpee. Runs back to partner and switches.
- KB Skull Crushers
- KB Swing/Clean/Press Right
- KB Swing/Clean/Press Left
- KB Front Raise
- KB Right Arm Squat
- KB Left Arm Squat
Finished off with some KB AB work
- KB WWII x 15
- KB american hammers x 20
Announcements and Prayers
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