Bells and Bands

DATE: 2021-07-07
AO: Loco
Q: Rikers
PAX: Empire, Bolt, Pre
FNGs: None
COUNT: 4
WARMUP: SSH x15 IC, Willie Mayes Hayes x10 IC, Michael Phelps x10 IC, Kobra Kai press x10, Downward Dog 20sec THE THANG:
1. Turkish Get-up x 3 each side
2. Superset #1- 2 rounds 10 each
Pull-up/chin- Kettle swing
Pull-up/chin- Goblet squat
Pull-up/chin- Goblet upright row
3. Superset #2- 2 rounds 15/10 each
Lying bell press- Goblet reverse lunge
Werkin- Single leg deadlift to bicep curl- overhead press
MARY: 2 rounds- band steamboats x10- hip adductors, flexors, extenders, and abductors, pickle pointers with bells x15, hanging L-swings x10 (rinse and repeat) ANNOUNCEMENTS: none
COT: blessed to be able to get up and move our bodies underneath the giant ball of gas from the Greatest HIM the SkyQ

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