5/29/17
Conditions: Steamy. 79 degrees.
Warm Up
- Jog around the circus
- SSH x25
- Imperial walkers x25
- Windmills x25
- Arm Circles – x15 and x15
- Overhand claps – x25
- Mountain climbers – x25
The Thang:
Round 1
- 20 Napalm
- 20 Goblet Squat
- 20 Kettlebell Swings
- 20 Single arm rows (10 each side
- 20 Kettlebell Merkins (10 each arm
- 20 Chest press
- 20 Curls
- Run the Circus
Round 2
- 20 Lunges in place (10 each side)
- 20 Waiter press each side
- 20 Triceps extensions
- 20 Bell Snatches
- 20 BBSUps
- 20 Overhead lift (skull crushers)
- 20 Curls
- Run the Circus
Round 3
- 20 Napalm
- 20 Goblet Squat
- 20 Kettlebell Swings
- 20 Single arm rows (10 each side
- 20 Kettlebell Merkins (10 each arm
- 20 Chest press
- 20 Curls
- Run the Circus
Round 4
- 20 Lunges in place (10 each side)
- 20 Waiter press each side
- 20 Triceps extensions
- 20 Bell Snatches
- 20 BBSUps
- 20 Overhead lift (skull crushers)
- 20 Curls
COT
Counterama, Namerama, Announcearama and the Ball Of Man