WARMUP: Mosey 2x while Q got in. SSH, IW, WP, sun gods.
THE THANG: Humane Burpee = 15 KB swings, 10 Goblet Squats, 10 Merkins, 15KB Swings, 9 Goblet Squats, 9 merkins, …. after 5, mosey around parking lot and plank for the 6th, Keep going until 15KB swings, 1 Goblet Squat, 1 Merkin.
Next up is the Single KB Armor building complex by Dan John. See video below, we did 5 complete sets, mosey around parking lot, then 5 more sets.
use parking space markers to do, 10 curls, lunge to next space, 10 curls, repeat until you get to 9th parking space marker, then do 10 skull crushers, repeat until you get to the 18th parking space, mosey back and plank for the 6th,
MARY: big boys, 6in hold, chest presses, box cutters, flutter kicks
ANNOUNCEMENTS: Read the newsletter, because we didn’t have any
COT: Ken and Loraine and PJ’s Mom