Disclaimer / Warm Up

Good mornings, inchworms w/ last one go into runner’s stretch, arm circles, phelps, OH claps, slow butt kickers and high knees  mosey around the pickle

Round 1
40 # Sandbag (lovingly named Thelma at Hunter Games) – 5 over-the-shoulder throws

Other 2 Pax used the 2 kettebell sandbags (Thelma’s cousins! 🤣) until shoulder overs are complete – then rotate so everyone has a turn w/each coupon

25# Kettlebell -oblique bends

35# Kettlebell-  kettlebell swings

The Thang:

Complete 30 seconds of each exercise. At the end of each 30 sec, complete 3 reps of exercise the Q calls – burpees, BGSU’s, jumping jacks or push ups,  and continue to the next exercise.

• lateral raises
• hillbillies
• Deadlifts
• Alternating oblique bends
• shoulder press

• single leg RDL
• single leg RDL other leg
• bicep curls
• OH March L (L hold weight overhead, R side down)
• OH March R (R hold weight overhead, L side down)

• Kneeling woodchop R
• Kneeling woodchop L
• Bear Pull Thru
• Full body taps (shoulders, hips, knees, toes)
• Blast off Push Ups

• Narwhal hold R w/ skull crusher
• Narwhal hold L w/ skull crusher
• Shoot Thrus
• Split Squat L
• Split Squat R

Another round w/the sandbags: shoulder overs, kettlebell swings, oblique bends

COT: Be Kermit the Frog!
Name o Rama