As the PAX arrived, they saw me hanging up my jungle gym and were eager to try it out. As if pull ups aren’t hard enough by themselves, incorporating different pull-up holds to tap into your grip strength takes it to another level. But as the clock struck 530, I informed the PAX that nobody cares what you can do fresh, so we’ll get to my toys later. Let’s smoke the forearms first with a few KB complexes.

The Warm Up

1 Round 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 – 10 reps each side

1 Round 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 – 10 reps each side

The Main Event

7 Rounds for Time

15 Russian Swing Face Pulls

10 One Arm Up Down Snatches (5 each side)

5 Pull Ups (using one of the pull up holds – Rope, Nunchucks, Softballs, Baseballs, Golf Balls, Rings, Rock Rings)

The Finisher

Bottoms Up Clean Squat Press

Single Leg RDL Row Bottoms Up Clean Knee Raise

Backward Lunge Press

Prayer Requests: Cousin IT’s M’s grandma’s funeral today, Jeff Gross battling prostate cancer, ECU students and finals, Cousteau’s travels back home to CT, praise for a big F3 weekend

Announcements: Ma Bell is leading #ABoyNamedSue at The School Yard next week

Moleskin: I am thankful for getting through this workout this morning. I had to dial it back due to stomach issues, but I still think the PAX got their monies worth.

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