Two steadfast (The Engineer and the CPA) Pax members worked hard for 45 minutes sharpening iron on the tarmac while the Lawyer fart sacked for some extra winks. Hope to recruit a few tuckahoe clown trucks for the show next week. Don’t want to broadcast a ” Last Man Standing”
COP
15 Large Arm circles (F &R)
15 Helicopters
15 SSH
15 Merkins
15 APD’s
Mosey on over to the CM Circle for a 360 loop of 15 of each of the following KB throw your weight around with 15 lunges forward to the next exercise ( Repeat)
Deadlifts
Kettlebell press
Clean Right
Clean Left
Snatch Right
Snatch Left
Squat Press
Figure 8 curl right
Figure 8 curl left
Single arm row Right
Single arm row Left
Lunge pass
Squat leg raise
Halo Right
Halo Left
Dead lift
Chop Right
Chop Left
Two arm swing
Sit and Press
Mosey back over to the CM parking lot for kettlebell bear crawls for 15 spaces
15 Sit and Presses
15 heels to heaven
Back to the opposite side of the parking lot with kettlebell bear crawls for 15 spaces
15 Sit and Presses
15 heels to heaven
Just a solid hard 45 minute workout from Atilla and White Deer. Yes, we threw the weight around and it felt GREAT! Johnsonville we missed you!
Atilla hope you got your monies worth.
1 Comment
Good Q brother! Thanks for picking up the slack.