Welcome the Frozen Tundra!
PAX:
Bolt, Jingle Vader, Blowout, Moana, Willie
Warmup
SSH – 20Arm Circles – 10
Reverse Arm Circles – 10
Imperial Walkers – 10
Grass Grabbers – 10
Right foot, left foot- 10 seconds each
Mountain Climbers – 10
Mosey to field (waiter carry, switch sides).
Kettlebell Shrugs – 50 1is1
Kettlebell swings – 20 1is1
Squares
1st square, Lower body – 4 exercises
Goblet squats X 20 1is1 IC
Right arm squat thrust X 10 IC
Left arm squat thrust × 10 IC
Squat thrust × 10 IC
Repeat
Lunge to 2nd Square
2nd Square Upper body – 4 exercises
Overhead press X 10
Bent over rows X 10
Right arm rows X 10
Left arm rows X 10
Repeat
Tricept Ext to 3rd Square
3rd Square, Core
Big boy situps X 10
Move the bell between hands plank X 20
Right arm plank rows X 10
Left arm plank row X 10
Repeat
Curl to 4th Square
4th square
Russian twist (Douille’s) X 20
Man Makers X 10
Repeat
Return to Flag (suitcase carry, switch sides).
Nameorama
Birthdays – Bolt
Anniversaries
Announcements
Intentions
Prayer
Cofeeteria
– Almonaster (Dave Munson)
