4 men showed up for the S.W.A.T. workout at Tradition. I believe the acronym is for Swinging Weights at Tradition, but creative liberties were taking with the actual work out…since I could. It went something like this….
Long mosey around the church
Stretch:
I’s, Y’s, T’s & W’s – 20 OYO
High knees to pulled to chest, followed by crossed leg pulled to chest – 10 each leg
Bells & Cardio:
Plank on bell, knees to chest – 20 IC
KB Merkins – 10 each arm, slow count
KB Humpers (completely made up – monkey humps with the bell behind the legs) – 20 IC
SSH – 20 IC
KB Tricep Extensions – 20 IC
In Lunge position, pass KB through leg (circle) – 10 each leg
KB Curls – 15 each arm
Cardio:
~ 40 Y Sprints – 1) 25% full effort 2) 50% 3) 75% 4) 100%
Bells & Cardio:
Tricep Dips on KB – 10 slow count
KB Sumo Squats – 20 OYO
Pick a line – bunny hops with varying cadence ~ 1 min.
Arm Press – 20 each arm
Lawnmower Rows – 15 each arm
Balance on one leg, KB in the other and touch bell to ground – 10 each leg
Cardio:
Pretend Jump Rope ~ 2 min with varying cadence
5 Burpees OYO
Jump Squats – 20 OYO
IST with KB extended from chest – 20 IC
SSH – 20 IC
Bells:
KB Merkins – 10 each arm, slow count
Chair holding KB – 30 seconds X 2
KB Swing – 20 IC
KB full motion shoulder press to arm extension – 20 IC
Mary:
Stretch – Sun Salutation
LBC – 25ish IC
…thank you guys for showing up and really enjoyed working out with you all.