7 strong Pax showed up on this beautiful Sunday morning. We started off with some warmups to loosen up our shoulders, arms, and legs. We did the the following sets:
1 – curls x 15 in slow cadence, 15 low slow squats, 15 flutterkicks with the bells in cadence. Ran a lap to the stop sign and back.
2 – rows x 10 on each side, Sweaty Bells Swings x 20 OYO. Hello Dolly’s x 20 in cadence. Ran a lap with the bells to the stop sign and back.
3 – Bulgarian Split Lunges with the bells x 10 on each side in slow cadence, 20 declined pull bells in plank position OYO, American Hammers x 20 in cadence. Ran a lap to the stop sign and back.
4 – Wall sit curls x 15 in slow cadence, wall sit over head presses x 15 in slow cadence, wall sit butterfly x 15 in cadence. Ran to the stop sign and back.
5 – We planked up in a straight line formation. Last pax would do one manmaker and then ran up to the front of the line and plank. Rinse and repeat until all the Pax made it to the stop sign.
5 – Round of Mary
Finished the day with COT.
SYITG
King Kong
