The Ultimate TGU

WARMUP

SSH x 10

Small Arm Circles Forward x 10

Small Arm Circles Backward x 10

Single Big Arm Circles Forward x 10 each side

Single Big Arm Circles Backward x 10 each side

Michael Phelps x 10

Kettlebell-less Swings x 10

Squats x 10

Windmills x 5 each side

TGU x 3 each side

 

THE THANG

5 Rounds for time OYO

10 Russian Swings

10 Rows each side

10 KB Merkins

 

The Ultimate TGU x 1 each side IC

*14 presses for each rep

Floor press, press

To elbow, press

To hand, press

Hips up to bridge, press

Leg back, press

Sit up, press

Stand up, press

Leg back, press

Hand down, press

Leg through to bridge, press

Butt and hand down, press

To elbow, press

To back, press

Down = 1 rep

 

3 Rounds IC

10 Deadlift Jumps

10 Clean March each side

10 Single Leg RDL ½ Moon (at bottom of RDL, place KB on ground, open up hips and reach other arm up into ½ moon yoga pose, then square hips, grab bell and up)

*on 3^rd round we did Twisting ½ Moon (reach other arm up in the air)

 

The Ultimate TGU x 1 each side IC

 

Prayer Requests: Kenny G’s sister’s baby, Scotty Moe and others affected by COVID, Kramden’s M getting induced soon, Kramden building a tree house today with Speed Square and Slalom, praise report my in-laws are under contract with their house in CT

Jackpot closed us out in prayer

 

Moleskin: Man I love kettlebells and I’m so thankful for this AO. An hour allows enough time for a beatdown along with instruction to make sure PAX are doing the exercises with proper form to improve their strength, endurance, stability, and mobility. I’m thankful for the men that continue to post and buy into the KB. Today was a memorable one for sure with the introduction of the Ultimate Turkish Get Up. Every PAX crushed it. Strong work and thanks for trusting me to lead you.