April 18th, 2016 By Striker

Everyone was wondering who had the Q, I certainly didn’t know it was mine until Ghetto D told me.

So here’s how it materialized.

Warm up:
Quick mosey

Lined up for:
Spider man crawl
Toy soldier
Lung leg extensions
SSH

Circuit 1 x3 sets

KB Swimgs x20
Cling and Press x20
Outhouse press x20
KB Merkins x20

Quick mosey for muscle recovery!

Circuit 2 x3 sets

Slow goblets x10
KB Monkey Hump x20
KB lunge x20
KB Modified pistol squats x20

Another quick mosey

2:00 minutes of KB Swimgs

10 Turkish get ups

Mary:

50 KB WW2 sit-ups
10 KB mason twist ic

The End.

B.O.M.B, Tradition

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