After a brief reminder to my fellow kettle bell handlers about the dangers of letting a 40# steel ball hit you in the leg, I fell victim to my own complacency. No worse for the wear.
Warm Up: SSH, Imperial Walkers, Good Mornings
The Thang:
- Round Swings x10 each direction
- 2 Handed Swing x20
- Figure 8 x20
- Squat to Lat Pull x15
- Crusher Curls x15
- Triceps Extensions x10
- Single Arm Clean/Press x10 each side
Jog around the Cat House to loosen up again.
- Single Arm Swings from inside of leg to outside of leg (see warning at top of page) x20
- Side Shuffle Squat-to-Lat-Pull x10 each direction
- Crusher Curls x15
- Triceps Extension x10
- Single Arm Clean/Press x10 each side
Move down to picnic tables:
- Single Arm Rows x10 each side
- Single Arm Press from prone position x10 each side
- KBLBCs x20
- Heels to Heaven with weight overhead x20
- Two Handed Swings x20
COT
Moleskin:
- The Blitz will soon be moving locations from Fletcher Park to Carrol Middle School (back parking lot). Time will remain the same but will be a full 45 minute workout. Date of move TBD.
- 9/11 Stair Climb: Taking place at Crabtree Valley Mall, back parking deck, 0530 start time.
- 2nd F on Fridays, 5:00 pm at Ridgewood Beer and Wine
- SIGN UP FOR THE MUDRUN
