YHC got a new toy that I wanted to share with the rest of the PAX. A 70# Kettlebell. So all exercises were geared toward heavier lifts. T-Claps to Bob Villa, Capt Kangaroo, Cinderella who all took it for a swing or two

Warm up

  • Trunk Twist
  • Shoulder Mobility Drills
  • Prisoner Squats
  • Lunge/Low Back Twist

 

The Thang – 60 seconds on/30 second recovery

  • 4 rounds – Snatches
  • 5 rounds – Alternating Single Arm Swing
  • 3 rounds – People’s Chair bucket brigade with 50# and 70# KBs
  • 4 rounds – Sumo Deadlift High Pull
  • 4 rounds – Two Handed KB Swing
  • 2 rounds – People’s Chair bucket brigade with 50# and 70# KBs

Mary – 60 seconds on/30 second recovery

  • 6 inch figure 8s
  • Windshield wipers
  • Chilcutt Ski Abs
  • Starfish crunches

Announcements and Prayers

With Gratitude,

Cut Me Mick