Beta’s Bells

Shout out to Beta for being the annoying-est Q heckler of the day. !

Beautiful 60 degrees. Good to be back in Cola.

Warm up

SSH’s 40 in cadence

TTT – 15 in cadence

LBAC – 15 EW in cadence

Merkins – 20 OYO

Warm up run – .5 mile

The thang:

1 MINUTE INTERVALS for each catagory under each grouping with 10 sec in between. 30 seconds between each group for me to look at the paper to remember the next excercise.

Group 1: Jump Squats, Mtn Climbers,  Kettlebell Swings

Group 2: Broad Jumps, Burpees, Kettlebell Chest Press

Group 3: Kettlebell Halo’s, Double Merkin Burpee, Napalms

Group 4: High Plank Twists, Balls to the Wall (eh.. slighly less than a minute),  Lunge Walk with bells (down the bball court and back untimed)

Cardio Round – 20 Seconds each with no rest; no bells

High Knees, Russian Twists, SSH, Big Boys, Butt Kickers, Plank Jacks, Basketball Shuffle (down the bball court and back untimed)

Final Group: Kettlebell Swings, KettleBell Bent Over Rows, Kettlebell Chest Press/Flutters, SSH 31 in cadence

Announcements: Lederhosen is an idiot for signing up for the 60K night run at Hell Hole Swamp…Who’s joining me?