The VSF was planted and 7 men prepared to throw some metal around for a bit…
Warm-O-Rama
Mosey around parking lot
SSH x 20IC
Mountain Climbers x 10IC
Merkins x 10IC
Arm Circles
The Thang
First Round KB’s
KB Swings x 1 / KB Pull-Overs x 5
Increase Swings by 1 until 10, Increase Pull-Overs by 5 until 50
(Wait…YHC calls audible after Swings reach 6 and Pull-Overs reach 35. Decrease Pull-Overs from 5 rep incriminate to 2)
Second Round KB’s
KB Swings x 50 / KB Pull-Overs x 10
Decrease Swings by 5 until 0, Decrease Pull-Overs by 1 until 0
Two Rounds of the following:
All Reps are 25 OYO
Squat Press
Flutter Press
Round the Worlds
High Pulls
Curls
KB Merkins
Swings
Repeato with 10 reps OYO
Mary
WWII Sit-Ups x 10IC
Freddie Mercury x 10IC
Homer to Marge x 5
Naked Moleskin
– A workout looks great on paper, until you actually put it to the test. Those KB Pull-Overs were too much, granted the MOT could have completed the task, we would not have enough time to get anything else in…Excellent work!
– Great group of men at Tradition, Thanks for having me.