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Warm-up
SSH IC x20
GM IC x10
Mountain Climber IC x20
KB Figure 8 oyo
Thang
We get right into the tabata set(s). ‘On’ for 20 seconds, ‘Off’ for 10 seconds for 8 rounds per set.
Set A
1.KB Swing
2.Clean and Press (Right)
3.Clean and Press (Left)
4.Goblet Squat to Press
5.Squat to High Pull
6.One-Handed Row (Right)
7.One-Handed Row (Left)
8.KB Swing
Interlude:
L/R toe taps on KB IC x20
5 Burpee OYO
Set B
1.KB Swing
2.Snatch (Right)
3.Snatch (Left)
4.Goblet Squat to Press
5.Squat to High Pull
6.One-Arm Curl (Right) *
7.One-Arm Curl (Left) *
8.KB Swing
*These were modified to two rounds of two-armed curl in successive ‘B’ sets
Interlude:
Same as above
Repeat Set A + interlude
Repeat Set B + interlude
Repeat Set A + interlude
Repeat Set B + interlude
Repeat Set A + interlude
Mary
Slooow Hammer IC x10
Quagmire offered closing words to take us into the day.
Thanks, gentlemen for sharing the morning with me
