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Date: 2025-09-02 AO: skunk-works Q: Mountain Momma PAX: lois, smokey, Header FNGs: None COUNT: 4 I used AI to help craft the playlist and the beatsown
WARMUP: THE THANG: AI assisted design with a focus on chest and back
KB Swing & Merkin Superset 30 seconds: Two-Handed Kettlebell Swings 30 seconds: Merkins Rest: 15 seconds Repeat: This sequence 2 more times (total 3 rounds).
KB Goblet Squat & Push-up/Row Complex 10 reps: Kettlebell Goblet Squats 5 reps: Merkins 5 reps (each side): Kettlebell Renegade Rows Rest: 30 seconds Repeat: This entire complex 3 times.
HIIT 20 seconds: Kettlebell Swings 10 seconds: Rest X2 20 seconds: Kerkins (alternating) 10 seconds: Rest X2 20 seconds: Kettlebell Rows (alternating) 10 seconds: Rest X2 Repeat: This entire sequence 2 more times.
Chest & Back Blast 10 reps: Merkins 10 reps (each side): Kettlebell cleans 10 reps (each side): Kettlebell High Pulls Rest: 45 seconds Repeat: This sequence 2 times.
Kettlebell Carries 1 minute: Kettlebell Farmer’s Carry (30 seconds each hand)
KB cleans & Push-up HIIT 30 seconds: Kettlebell cleans (max reps) 30 seconds: Push-ups (max reps) Rest: 30 seconds Repeat: 2 more times (total 3 rounds).
Whew!! MARY: around the horn with a a few called exercises ANNOUNCEMENTS: Na COT: for the Lord to open the door for Lois’s next work opportunity