Sanka Suicides



Sanka Suicides

The Thang:

Run to the rock and back

SSH x 15 IC

Imperial Walker x 15 IC

KB suicides:

  • Called exercise – 10 reps
  • Run to first median and back
  • Called exercise – 20 reps
  • Run to second median and back
  • Called exercise – 30 reps (15 each side)
  • Run to top of hill and back

First set:

  • Overhead press
  • Upright rows
  • Snatch
  • 10 swings

Second set:

  • Tricep extensions
  • Skull crushers
  • Lawn mowers
  • 20 swings

Third set:

  • Diamond merkins on bell
  • Wide arm merkins
  • Stagger merkins on bell
  • 30 swings

Fourth set:

  • Goblet squats
  • Dead lifts
  • Lunges with bell
  • 40 swings

Fifth set:

  • Flutter with press
  • Louganis
  • Russian twists
  • plank

Sixth set:

  • Squat and press
  • Curls
  • Clean and press
  • Mosey back up to church lot
  • 50 swings

COT

BOM

Moleskin

A solid workout with a mixture of running and bell work. Pretty sure we hit all of the major muscle groups. Great hustle out there by everyone.

Thanks for the opportunity to lead! Always an honor.

*Posted on behalf of Sanka

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