YHC volunteered to take BetaMax’s Q so he could run on this dark Friday morning gloom.
Following a brief disclaimer and waiving to the Amblers, we started with a quick warm up without the bells: SSH, IW’s, Butt Kicks, High Knees, Squats & Merkins. All x 20 OYO.
Now with Bells: Curls for the Girls x 20, Triceps Exts. x 20, KB Swings x 20 all OYO.
BBSU’s x 20, Squats x 20, Bell Merkins x 10 (each side).
Mosey w/ bells to back of school to dip bars for Over/Under, Over/Over and Under/Under w/ bells. Then 10 dips w/ foot in bell handle, each foot.
Mosey to back parking lot for a lunge walk down and mosey back for KB Relays. First pax does a transition to end of parking lot and back while the 2nd and 3rd pax perform a single exercise. When the first pax returns, the second pax perofrms transition and the first pax joins the third pax for the single exercise. Then third pax does transition when second pax returns from transition. We performed this twice. First round: Transition was to run w/ KB. Single Exercise was Plank Rows (10 each arm AMRAP). Second Round: Transition was side shuffle w/Bell. Single Exercise was Snatch (10 each arm AMRAP).
Mosey back to the flag alternating with curls, triceps extensions and overhead press during mosey.
COT and BOM by Pondo
The Pax put forth good effort and enjoyed the beatdown.