Timers, Iron and Metal

Timers, Iron and Metal

Coming back from a couple of weeks off I was trying to get someone else to step up to take the Q… No takers, probably for the better. So I had a plan that I haven’t done in a while, a HIIT workout.

First, a quick #HairbandMile

COP
SSH x 20 IC
Squat Complex x 10 OYO
5 Burpee penalty for Bernanke being late

ok follow me to the pain stations

HIIT timer is set for 27 rounds of 45 seconds of work and 15 seconds rest/move to next station

Stations included:

Kettlebell Swings
Alternating Shoulder press with sandbag
Thrusters with ruck
Clean & Press w/ kb
Step ups
Supine Pullups
Burpees
Upright Row

6MOM

Flutter press with bell
Dolly
Freddie Mercury
Back Scratchers

Moleskin

#Cobains for the late backblast, many excuses that I could give but still all on me.

Thanks to Glassjoe for the metal soundtrack, surprisingly most of that was Christian! Now you just need a better speaker.
Great work to all that came out!

Announcements

Friday Speed for Need at Susan G Komen race this weekend
Convergence at Anson for 3rd anniversary, no Outland Saturday.