Five Pax got better with bells this morning.
Conditions: Perfect – Clear, 60 degrees with a slight breeze. Is this January or May?
Warm up
Ssh IC x20
Imperial walkers IC x20
Arm Circles x15 each way
Overhead claps x15
20 Squats OYO
20 ‘mericans OYO
The Thang:
4 Stations around the circus.
Station 1
20 Squats w/ bells
20 Bell Swings
20 figure 8s (10 each way)
20 Waiter Press (10 each arm)
20 Tricep extension
Lunge walk to Next station
Station 2
20 SSH
20 Bent Rows (10 each arm)
20 snatch and lift (10 each arm)
20 Curls
20 high pulls
Lunge walk to next station
Station 3
20 crunches
20 bench press
20 flutter kicks w/ bell
20 Russian Twists w/ bell
20 overhead lift
High knees to next station
Station 4
20 Napalms
20 Bell ‘mericans (10 each arm)
20 wood chops (10 each arm)
20 crunches
10 Burpees
Cusack to the next station
Repeat Station 1
20 Squats w/ bells
20 Bell Swings
20 figure 8s (10 each way)
20 Waiter Press (10 each arm)
20 Tricep extension
BOM
Prayers for Pondo and his family
Come out to Mission on Saturdays at 8:30am and support a great group of men.
Prayer