Stay in the Flow

PAX: Money Shot, Cowboy, Red Skull, Bagger Vance, Big Stick, Yard Sale, Frugal MacDoogal, Toga (QIC)

Eight strong got after it this morning with some fun and exciting new kettlebell  flow exercises.  Here’s how it went down.

Mosey to gym to collect kb’s.  Form-up at the base of the auditorium steps for the following:

Modified Dora: Partner up for P1 to execute the following while P2 executes alternating waiter’s carry and farmer’s carry of kb.

  • 50 merkin rows
  • 100 squats
  • 150 weighted situps
  • 200 kb swings

Circle up for kb flows with repeat x2=

  • kb dead lift to drop squat x10
  • kb curl to halo x10
  • kb clean to twisting press x10
  • kb bridge press and over x10

Mosey back to the lot for some quick Mary then COT with Bag of Ants taking us out.

Announcements: See rucking and CH channels for info on St Jude ruck training.

Thanks to everyone for entertaining the new exercise!

Stay Classy,
Toga