October 7th, 2019 By Pox

After YHQ’s now infamous no-show (forgot to coordinate work travel and Q responsibilities), I was glad to look at my phone and see another Monday Q on the schedule.  Focusing on going a little heavy and targeting the posterior chain and back for some work – it went like this:

Warm-o-rama:

• begin to run, see headlights, turn immediately around, await arrival of HS
• Line up for some active warm-up: butt kickers, backwards run, toe touches, toy soldiers, defensive slides, lunge walk, inchworm merkins, elbow to ankle
• COP: SSH, Cotton Pickers, WLAS, mountain climbers, arm circles, arm and shoulder and wrist stretches

Circuit Training: 45seconds work, 15 second recovery to next station, 5 exercises per set

Set 1 x 3 (15min total)

• Tire DL
• Heavy KB Swings
• 2x 30lb KB push presses
• Lawnmover R
• Lawnmower L

Set 2 x 3 (10 min total)

• Tire Flip
• Heavy goblet squats
• Gorilla Pulls
• Curls
• Tricep extension

Mary: LBC, low flutter, WWI Situps

Moleskin:

• Well, YHQ made it out, that’s all that counts, great to see 7 for a monday in the gloom
• No Q for tomorrow, you have to show to know who will do it

 

Bell Buster, Kettlebells

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