Looked good on paper…

The VSF was planted and 7 men prepared to throw some metal around for a bit…


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


KB Merkins


Repeato with 10 reps OYO


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.