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Back to the Bells

Leave a Comment / Lake Murray, SC, Lexington, SC / By / October 29, 2024 /

The Thang

COP

  • SSH x 15 IC
  • Plank Bell taps x 10 IC
  • Toe Taps x 30 OYO…plank
  • SloMo Merkins x 10 IC
  • Around the World x 20 ea. direction…plank

5 x 5 KettleBell Ladder

  • 15 KB swings…drop bell when done
  • 15 KB swings, 15 goblet squats…drop bell when done
  • 15 KB swings, 15 goblet squats, 15 high pulls…drop bell when done
  • 15 KB swings, 15 goblet squats, 15 high pulls, 15 dead lifts…drop bell when done
  • 15 KB swings, 15 goblet squats, 15 high pulls, 15 dead lifts, 15 double curls…drop bell when done

Goblet shuffle ~30 yards and return leading with opposite side

  • Rinse and Repeat 5 x 5 Bell Ladder above – 8 reps each

Bottoms Up Carry 30 yards with right hand, return with left hand

  • Russian Twists with bell x 14 IC
  • LBCs with bell on chest x 15 IC
  • Iron Crosses (anchored with bell) x 15 IC
  • 6 inches bell on abdomen 30″ x 2
  • Around the World x 10 each way

Deep muscle stretching with emphasis on hamstrings and calves x 3 min.

COT & BOM

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