April 8th, 2016 By Striker

a few good men and a nice morning for a little AMRAP KB twerk out.

Warmup:

High kicks
Lunge with leg lift
SSH
Little Jog in between

10 KB Turkish get ups each side
10 KB Burpees with a high lift

The meat and potatoes:

AMRAP 10 mins

Round 1:
10 KB cling to press ( each side )
10 KB squat with a chest press
15 KB mason twist
10 Merkins on KB

Slow mosey around parking lot

Round 2

10 KB figure 8
15 KB mason twist
5 KB squats with 5 monkey jumpers in between
10 KB Burpees with shoulder press

Mary:

AMRAP 4 mins

KB WW2 sit-ups

Good to be back at the Friday KB session. Hard work by all…. I think Prison Fruit brought his wife wedding ring in and used it as his kettle bell:) Congrats to Prison Fruit for his second KB Workout.

B.O.M.B

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