Cool morning at 6:30 zoo parking lot.
Workout began with a custom F3 Hawaii playlist: https://open.spotify.com/playlist/2N2sjLjUJN4klBJb334C1z
Warm up
- SSH
- Calf stretch
- Arm circles front, back, chinook, Moroccan Nightclub
Farmers carry to the fly with intervals of one-armed curls ten in each side, one armed walking presses ten on each side
Circle up at the fly for:
- Tricep extensions x 20
- Rocky balboas in cadence for count of 20
- Goblet squats x 20
- Rocky balboas in cadence for count of 20
- One armed swing x20 each side
- Rocky balboas in cadence for count of 20
- Kettle Bell toe touch (extend KB one arm touch opposite toe) x20 each side
- Rocky balboas in cadence for count of 20
- Kettle Bell press x 20
- Big boy sit-ups with bell x20
- Rocky balboas in cadence for count of 20
- Pistol squats x20
- Rocky balboas in cadence for count of 20
- Kettle Bell Snatch x20 each side
- Rocky balboas in cadence for count of 20
- Kettle Bell Swings x20
- Rocky balboas in cadence for count of 20
- Kettle Bell Thrusters x20
- Rocky balboas in cadence for count of 20
Then repeat all above (excluding thrusters) with reps of ten.
Farmers carry back to flag with ten single arm curls each side and ten presses each side.
Name-o-rama, announcements, intentions, and Café Gabby.
