Rack em and Rep em

Rack em and Rep em

Disclaimer

Rack em

Walk down to benches at scout hut

Warmup of

One run to street and back

20 step ups 10 each leg

20 bench dips

20 decline Merkins 

3 rounds of

15 swings

15 presses each arm

15 weighted lunges

15 good mornings

15 decline Merkins

Run to road and back

3 rounds

15 Goblet squats

10 snatches each arm

15 2 hand press

10 1 handed swing each hand

10 kettlebell crusher curls

Rack em

Back to field

Recover

Moleskine:

Good mix of the boys out there today.  Chin Music checked twice on me and Blazing once to make certain I was going to Q.  You guys act like I don’t post anymore.  Thanks for following my lead and working hard today guys.  Not a whole lot of mumble chatter outside of Les Mis crop dusting the other bench, and a few comments wondering if it was going to be a kettlebell workout during the KB free warmup.   Hope you got plenty of reps.

Have a fun Halloween and don’t eat any razors.

Hops, feel free to add all of the links to announcement festivities below.