12 pax arrived at the Castle ready to get those arms and legs swole to get ready to lift the turkey, pie, and other fixins later in the week. Work was definitely done.
Conditions – 55
The Thang:
Disclaimer and Warmup
SSH IC x 10
Through Tunnel IC x 10
Imperial Walker IC x 10
Frankenstein IC x 10
Little baby Arm Circles forward IC x 10 and reverse x 10
Mosey
Tabata Time!
40 seconds active, 20 rest, 2 min rest between sets of 12 exercises
AMRAM each exercise
25 lb Kettlebell – Rd 1 bent rows, Rd 2 Tri X, Rd 3 Snatch alternating arms
25 lb Kettlebell – Rd 1 Russian Twist (American Hammer), Rd 2 Bell ‘Mercan Left side, Rd 3 Bell ‘Mercan Right side
30 lb Kettlebell – Rd 1 Crossbody Swing L, Rd 2 Crossbody Swing R, Rd 3 Squat Press
35 lb Kettlebell – Rd 1 Russian Swing, Rd. 2 Suitcase Deadlift L, Rd 3 Suitcase Deadline R
80 lb Kettlebell – Rd 1 Squat, Rd 2 Deadlift, Rd 3 Shrug
10 lb Dumbbell – Rd 1 Air Punch, Rd. 2 SSH w/Weights, Rd. 3 Dumbbell Crawl
15 lb Dumbbell – Rd 1 Overhead Press, Rd 2 LBC, Rd LBC w/ Press
25 lb Dumbbell – Rd 1 Flutter Press, Rd 2 butterfly, Rd 3, lunges
25 lb Dumbbell – Rd 1 curls, Rd 2 upright rows, Rd 3 alternating overhead press
35 lb Dumbbell – Rd 1 chest press, Rd 2 anchor drop, Rd 3 burpees (without the weight)
Block – Rd 1 Cusak around circle, Rd 2 duck walk around circle, Rd 3 Mercan
Without Weight – Rd 1 bear crawl around circle, Rd 2 Crab walk around circle, Rd 3 suicides up parking lot
COT
Announcements
Work was done!