7 men made it out to hit the kettlebells on a cool 70 degree and sunny morning. The air was crispy aside from a few times where a warm fog drifted by… caused by high-fiber foods.
Mosey to the back of the parking lot.
Warmup CoP
Side Straddle Hops
Helicopters
Ukrainian Soldiers
Imperial Walkers
Copperhead Squats
Arm Circles
Cocaine Bear Crawl
Bear crawl back to the kettlebells stopping every 2 white lines to do a Merkin.
Upper Body CoP
Close-grip curls x20
Close-grip reverse curls x20
Front arm raise x15
Overhead press x30
Swings x30
Lawnmowers x15 per arm
Skullcrushers x20
Chest press x30
Mosey to the bus loading area for a DORA
100 Goblet Squats
200 Calf Raises
300 LBCs
Farmers Walk x2
Loop the bus loading zone holding the kettlebell in the left hand and then repeat with right hand.
Kettlebell Bank of 500 American Hammers
Mosey BTTF
Bank of 200 Merkins
Light stretching to close it out. Nice to see everyone this morning, glad to see Knock-Knock back for day 2… keep it up!
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