4 Kettlebellers and 3 runners at the latest edition of Twin Team. Here is a brief summary for your viewing pleasure.
Mosey to the back of the school for Warm Ups:
Side Straddle Hops, Mummy Kicks, Helicopters, Apple Bottom Poppers, Suzanne Sommers, Alabama Prom Dates AND Lt. Dans plus Appalachian Lunge Walks across the basketball court.
Bonus: Several minutes of Florence style wall sits
Exercise One: 4 Corners (Prostitute) with Kettlebells:
10 WWII situps with lift, 20 Bent Over Row, 30 Lawnmower Pulls, 40 flutter kicks holding Kbell.
Exercise Two: Hill Circuits
1. Bear Crawl up hill, 25 Bench Presses, run down, sprint up, 50 squats.
2. Bear Crawl, 30 upright row, run down, sprint up, 50 calf raises.
3. Bear Crawl, 20 one handed kettlebell merkins, run down, sprint up, 25 American Hammers
3. Bear Crawl, 30 overhead press, run down, sprint up, 40 reverse arm curls.
Around the worlds back to the flag. Runners returned.
COT with Don Draper taking us out.
Final thoughts: Strong work by all this morning! Lots of stimulating conversation amongst the kettlebellers.
