March 15th, 2019 By Chum

4 pax shook off the bliss of the fartsack to embrace the grind that is only found in the gloom around the shovelflag

WARMUP

• Group Mosey out
• Walking Lunges (focus on depth & stretch more than the lift)
• Line Dance x 20 CC
• Walking Lunges again
• Group Mosey back
• Dead-Stop Swings x 10 oYo
• Clean & Press x 10 oYo
• Renegade Rows x 10 oYo

THE MAIN THANG

• Line up on the center line
  • (start as a group)
  • Merkins x 2 (abyss between 2 bells or Hand Release without bells)
  • Renegade Rows x 2 each side
  • Goblet Squat x 2
  • Clean & Pres x 2 each side
  • Dead-Stop Swings x 2
  • Shuttle Suicide Drill
  • 20yd sprint
  • walk-it off
• Rinse and repeat for 4 reps each bell exercise
• Then 6, then 8, then 10
• Walk a lap to recover the HR before round 2
• Round 2 in 10, 8, 6, 4 (time called)

COT

NOTES

• Today’s plan was to attack the areas of Strength (kettlebells) Speed (sprints) and agility (shuttles). Mission accomplished.
• The warmer temps are a nice change of pace from recent visits to the kettlebells.
• Missing a few of the regulars in the gloom this morning. Get well and come back soon.

AYE

Mint Hill Metal

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