July 1st, 2016 By Triple Threat

F3 disclaimer provided.

Stretch it out.

Mountain Climbers x 10 IC

TABATA time 40 seconds on and 20 seconds off for the following exercises (1st round):

1. kettlebell swings
2. kettlebell goblet squats
3. merkins
4. lateral rows
5. bicycle crunches
6. plank kettlebell rows
7. reverse lunge with kettlebell
8. burpees – Apparently, Ghetto D likes tabata but after I said burpees were on the menu he didn’t like me. Only after the first set.
9. Repeat the Round

Walk it out and stretch for Q’s sake… then 2nd Round (40 seconds on and 20 seconds off)

 

1. kettlebell swings
2. kettlebell goblet squats
3. merkins
4. lateral rows
5. bicycle crunches
6. plank kettlebell rows
7. reverse lunge with kettlebell
8. burpees
9. Repeat the Round

Walk a little more for Q’s sake then 3rd Round (40 seconds on and 20 seconds off)

 

1. kettlebell swings
2. kettlebell goblet squats
3. merkins
4. lateral rows
5. bicycle crunches
6. plank kettlebell rows
7. reverse lunge with kettlebell
8. burpees

Mary:

Mason Twist x 10 IC

The W x 10 IC

Low Flutters x 10 IC

Pretzel crunch x 15 each side

Leg lifts x 4 sets of 5 (upper, mid, lower, and full extensions)

Needless to say, the Q was very sweaty and tired after this workout. I was motivated by the PAX to push through the pain and want to quit…. Thank you guys!

The PAX was little in numbers but mighty in effort – GREAT WORK this morning, Men!

Sound off below!

 

 

Tradition

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