In an effort to bring the pain this morning, the PAX took part in a KettleBell/Core Tag Team Workout. While 1 partner was swinging away with the Kettlebell, the other partner focused on an ab squeezing exercise.
The Thang:
Warm-up:
Side Straddle Hop (20×4 count)
Arm Rotations (OYO)
Merkins (~15×4 count)
1st: 100 standard swings or as many as possible in 3 min.
Other partner: LBC
Recover: Jog/Run to parking lot fence and back
2nd: 50 full sit-up or as many as possible in 3 min.
Other partner: sets of 10 reg, 10 diamond and 10 wide-arm merkins (single count)
Recover: Jog/Run to parking lot fence and back
3rd: 100 kettlebell squat or as many as possible in 3 min
Other partner: flutter kick
Recover: Jog/Run to parking lot fence and back
4th: 100 curls or as many as possible in 3 min
Other partner: hello dolly/rosalita
Recover: Jog/Run to parking lot fence and back
5th: 80 behind the head tricep or as many as possible in 4 min.
Other partner: Russian Twist w/ or w/out kettlebell/weight
Recover: Jog/Run to parking lot fence and back
6th: 100 on each arm shoulder press
Other partner: Full sit-ups, boat-canoe, or LBC
Recover: Jog/Run to parking lot fence and back
7th: 100 on each side Wood Chopper
Other partner: lunge hop/in-place lunge (extra-time crowd-pleaser)
Stretch
COT
Ball of Man led by Robber