AO: Holy Iron
When: 04/01/2025
PAX:
Number of Pax: 8
Pax Names: Baby Ruth, Cap Gun, Lunch Bag, SacAttack, Slum Lord, Splash Pad, Westside, Woody,
Number of FNGS: 0
FNG Names:
QIC: Splash Pad
Warm-Up:
* Mosey (easy jog)
* SSH (Side Straddle Hops) x 25
* Windmills
* Merkins
Perform each movement sequentially, increasing reps each round: 5,10,15,20,25
1. KB Curls
2. Goblet Squats
3. Bent-over Rows (each arm)
4. Kettlebell Deadlifts
5. Overhead Press (each arm)
After each round:
* Run a lap or perform 10 Burpees
Sprints x 5 + walk back & 10 count.
Finish with a burner: 30 seconds of – Overhead press, curls, and bent over rows