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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