5 Pax showed in the gloom at #Anchor this Wed. for some KB work that proved to be a lotta tabata. Our resident boot-wearing broke foot made sure we got a good power up during the SSHs.
The Thang
Mosey to the grassy patch. Then mosey to a further grassy patch. Then mosey back to the original grassy patch because the second location was too pine coney.
COP
IW 20 IC
SSH 20 IC
Squat 20 IC
Lil Arm Circles (10 each) IC
Big Arm Circles (10 each) IC
LBC 20 IC
Merkins 15 IC
Warm-up
Around the world // 10 each way
KB swing // 20
Squat // 20
One-arm chest press // 20 each arm
Tabata
KB Swing // 00:20 on 00:10 rest x 4 minutes
Squat // 00:20 on 00:10 rest x 4 minutes
Deadlift // 00:20 on 00:10 rest x 4 minutes
Calf Raises // 01:00 on 00:10 rest x 5 minutes
Shoulder press // 00:20 on 00:10 rest x 2 minutes
Curl // 00:20 on 00:10 rest x 2 minutes
KB Mary
Russian Twist 20 IC
Flutter kick 20 IC
Hello Dolly 10 IC
Rosa Lita 10 IC
Hold SI
Back stretch
Ab Stretch
Moleskin: Great work and great Mumblechatter (half verbal, half nonverbal). Welcome to KBs Yellow Cake. Hope you enjoyed it! Continue to heal up Lead Belly and Meltdown. See you in the gloom!