4 guys came out this morning for a bday beatdown
COP –54 SSH, crabcakes, heel reaches, flutterkicks, crunchy frogs, mountain climbers, AST’s
KB slide — line up next to each other in plank position
first person does 10 renegade rows with kettlebell with LH, slide over and do the same with RH
then run to back of line
next person goes until all have gone,
next time 8, then 6,4,2
KB circle
every other person has a KB
timer is the heavy KB
10 AM ham, rotate around the circle
rest of the group does A, ham until the timer calls the rotation
same concept with
10 kb squats
and again with flutter kick presses
repeat the whole sequence
DORA
100 mountain donkeys
200 SSH
300 LBC
timer lunges to first island and back
Thanks for coming out for YHC’s bday — fun times had by all.
