October 21st, 2016 By Chum

5 pax shook off the fartsack to face the gloom. This is what ensued

COP

None – Straight to Leg Work

LEG SET

• Narrow stance KB squat x 5
• Left Leg KB Lunge x 5
• Sumo KB Squat x 5
• Left Leg KB Tebow Lunge x 5
• Rinse and Repeat for Right Side
• Rinse and Repeat both sides for sets of 10 reps and 15 reps

ARM / MOBILITY SET

• Strict 2H OH Press x 6
• RH Waiter’s Carry 20 yards
• Strict 2H Tricep Extensions x 1
• LH Waiter’s Carry 20 yards back to start
• Rinse & Repeat in game of sevens style (6:1, 5:2, 4:3, etc)

CORE SET

• Good Morning DL x 20 oYo
• American Hammer x 20 IC
• Luganis x 20 IC
• Flutter Press x 20 IC

HIIT FINISHER

• 5 rounds of 30s on 30s off KB swings

RECOVERY SET

• Corpse Pose
• Hug the Knees
• Happy Baby

End of Time

NMM

Good Work Men. I take it that Head & Shoulders made it home safely

AYE!

Mint Hill Metal

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