Excuse me Sir, You’re in my Parking Space

8 posted for a sub 50 degree workout, but we didn’t have time to be cold.

Warm Up:
Mosey w/hi knees, butt kickers
SSH x 15
IST x 15
Mountain Climbers x 15

The Thang:1 upper, 1 core, and 1 lower KB exercise for 1 minute each, then a sprint to the curb and back.

Round 1
Lawn Mower
Halo
Squats
Sprint

Round 2
Curls
KB Swings
Calf raises
Sprint

Round 3
Tricep ext
Around the World
One Leg deadlift
Sprint

Round 4
Bench Press
Oblique Side Crunch
KB Lunge (option KB through legs)
Sprint

Round 5
High Rows
KB Mason Twist
KB Plank Row off curb
Sprint

Round 6
Lawn Mower
Halo
Squats
Sprint

Round 7
Curls
Oblique Side Crunch
Calf Raises
Sprint

Round 8
Tricep Ext
Around the World
One Leg Deadlift
Sprint

MARY:
KB LBC – 1 min
KB Mason Twist- 30 sec
KB Jack Knife Crunch- 10 count

COT: At a lost for words- special thanks to Chaos for taking us out

Naked Moleskin:
1) Ribshack came prepared for a winter storm and shed some threads a couple rounds in

2) Thunderbolt- impressed. Not by your workout, but the fact you posted on your day off from school- Tclaps

3) Jolt- not only dusted off a KB for a Friday post but a #35 at that. Good work.

4) Dragnet- Regular posts….you almost might want to purchase a KB of your own..or maybe not. It took me a couple months to take the plunge myself. Keep Posting..#ironsharpensiron

5) The Friday KB workout is one of my favorite of the week. Its one of the few I actually look forward to getting beatdown by. Thanks for letting me lead today.

 

 

2 thoughts on “Excuse me Sir, You’re in my Parking Space

  1. Gamma

    Nice lead, Diesel. I’m pretty sure Thunderbolt just wanted to show there actually is some speed in the Gamma family. It must skip a generation….

  2. RibShack

    @Diesel- don’t be hater, “Be prepared”!
    Good lead today though your clock is way too slow, especially when it wasn’t moving at all. However, it’s amazing how different an exercise is when you are clocking it rather than just banging out **x reps…..ups the ante a bit it seems, I enjoyed it!

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