*Posted on behalf of The Late Show
Thirty! Thirti! Thirte!
All right, time for some of that New Jack Swing…
Hairband mile to get the blood moving (drop for 30 yards of bear crawl)
Circle up
Disclaimer: We are not professionals, modify as needed, we have a phone in case of emergency.
20 x Side Straddle Hops
15 x Imperial Walker
10 x Mountain Climber
10 x Peter Parker Mountain Climber
10 x 3:0:1 (3 count down, 0 pause at the bottom, 1 back up) squats
Grab your kettlebell/dumb bells & back to the circle
Rotation of 30 seconds of work followed by 30 seconds rest through 3 exercises:
burpees
squat to overhead press
supine rows
Repeato ad nauseum. Speaking of that, anyone seen Espresso lately?
We did throw in a HB mile once or twice for an extra breather
With a few minutes left – grab your bell and over to the wall
People’s Chair with static overhead kettlebell.
feel those quads smokin!
Recover, 20 count calf raises on curb.
Repeat and add your kettlebell to your calf raises.
Done.
The Moleskine
There was mention of a rename for 2 of our PAX today…. Shepherd to “Just in Time” and Drop Thrill to “Chatty Cathy”. Nice work on your rehab DT! And it seems like Shepherd and Hairband are closet runners after all, talk from Shep about his Muddy Trail run day of the week and HB thinking out loud he was gonna add a run in to the rotation once or twice a week.
Big thanks to Glass Joe for using his phone during a Q emergency of sorts. Two rounds into the 30/30/30’s YHC’s watch decided that the workout was over, never seen the blue screen on a watch before, but I sure got it.
The Late Show, out. Later dudes!
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