Sound familiar, cold morning and loyal KB warriors unite. The Q had 2 workouts ready. Johnsonville informed YHC that he still needed to remain calf cautious, so the PAX went with straight ground and pound. Here is how it went down:
- COP
- 30 SSH
- 15 IW
- 15 DQ
- 15 helicopters
- 20 HRM
- 40 2x LBC
- 10 2x Suzanne Somers, each leg
- 20 APD
- AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
- Weighted squats
- High pulls
- Curls
- Halos
- KB swings
- AMRAP challenge/version 2 – rotation of 4 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 15, 10 and 5 seconds this time around
- Skull crushers
- Sit ‘n presses
- KB American hammers
- Overhead pulls
- AMRAP challenge/version 3 – rotation of right and left-armed lawnmower pulls over a 30-35 second period, with reduced rest after each rotation, rests of 10 and 5 seconds this time around
- COT with YHC taking us out
Thankful for a loyal PAX on a really cold morning. PAX was ready for warmer surroundings when done. Safe work travels to White Deer. See you at either Gridiron or Circus next week.
God is good all of the time!
Attila
