4 men braved a little rain to throw around some kettlebells. This is how the beatdown went…
- COP
- SSH x 20
- Arm circles small x 10, big x 5, reverse
- Don Quixotes x 10
- Russian soldiers x 10
- Imperial walkers x 10
- Copperhead squats x 10
- Merkins x 10
- LBCs x 10
- Exercise 1 – Snatches + Waiter’s carry
- Round 1 – Start at middle island do 5 snatches w/ your left hand, waiters carry on left hand to end island do 5 snatches w/ your right hand. Return to middle island for round 2
- Round 2 – rinse and repeat with 10 reps each hand
- Round 3 – rinse and repeat 15 reps each hand
- Exercise 2 – Clean and squats w/ around the world
- Round 1 – same concept, do 5 clean and squats, around the world carry to end island
- Round 2 – rinse and repeat with 10 reps each
- Round 3 – rinse and repeat with 15 reps each
- Exercise 3 – Demon crushers + Sit up thrusts
- Round 1 – same concept, do 5 demon crushers, shoulder carry to end island, do 5 sit up thrusts
- Round 2 – rinse and repeat with 10 reps
- Round 3 – rinse and repeat with 15 reps
- Exercise 4 – Two corners
- Corner 1 – 10 halos each side
- Corner 2 – 10 lawn mowers each side
- 3 minutes left for boat canoe and some stretching
- Opus took us out
Notes:
I was glad to see 3 others show up this morning, I was worried the rain was going to keep everyone away. As usual the conversation was very entertaining, thus the title of the back blast. Great effort was put in by all. Thank you for letting me lead.
