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Johnny 5

11 PAX met for a solid downPAINment this AM at the Iron Yard. What started out as a cool morning was quickly replaced by solid circuit of sweat and fatigue inducing kettlebell rotations. 

The Thang:
Cardio Warmup
Big Arm Circles x 20
Toe Touch Kick x 20
SSH x 20
High Knees x 1 min

Rotation One – Repeat x 3

Traditional Swing x 20
Rocky Sit ups x 20
Full Squat Figure 8 x15
Soccer Step Up x 1 min

Rotation Two – Repeat x 3

Curls x 20
Triceps (with one leg) x 20
Squat Press x 20
Soccer Step Up x 1 min

Rotation Three – Repeat x 3

Alternating Single Arm Swing x 20
Squat Curl Press x 10
Full Sit up x 10
Extra Time:

Shoulder Shrug x20
Wood Chopper x20
Jumping Lunges x20
Suitcase Squat
Stretch and Plank

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