Light Warm-up. Then KB exercises with some added Burpees and a short run.
For warm-up; SSHs, Russian Soldiers, Don Quixote, stretch, around the world KB.
20 Swings,
20 Curls
15 Sit and Press
20 Triceps
5 Burpees (in honor of Homer)
20 Rows
20 Press
20 Squats
Run to the end of the driveway and back.
15 each arm Renegade Rows
15 each leg lunges
15 each arm Lawnmowers
5 Burpees (additional honors for Homer)
10 each arm one arm presses
10 each direction Halos
15 each arm Snatches
Run to the end of the driveway and back.
We repeated the above and also about halfway thru the first set before finishing up with about 3 minutes of stretching.
Whitesnake showed up for the first time at Circus Maximus. We explained to Whitesnake some important safety aspects of kettlebell exercises. 1) Keep your back straight. 2) Keep your kettlebells apart. If two kettlebells hit each other, it can create a spark. Very dangerous if downwind from White Deer.
Announcements:
Johnsonville has a clown car to Mt. Trashmore this Saturday for the 5th year celebration of Hampton Road. Contact Johnsonville for details.
