May 11th, 2020 By King Louie

Three men attended the first SWAT after the lifting of the lock down. The theme YHC presented them was Swings and Backwork. It went a little something like this:

Mosey

Warmorama:
SSH x 20
IST x 10
Cotton Picker x 10
Mountain Climbers x 10
Merkins x 10

The Thang

Swing x 20
Sumo Squat x 10 IC
Tricept Extenions x 10 IC

Carry Bells to the pull up bar crime scene – Walking Curls halfway, overhead press the rest of the way

Set 1, 4 stations ~ 10 feet apart, carry bell to each:
1 – Supine Pull Ups OR Social Distance Friendly Lat Raises x 10
2 – Good Mornings x 10
3 – Bent Over Rows x 10
4 – Shrugs x 10
Repeato ~20 minutes, no break

KB Swing x 20

Set 2, 4 stations ~ 10 feet apart, walking curls to each:
1 – Swing x 10
2 – Sumo Hi Pull x 10
3 – Shoulder Press x 10
4 – Lawnmower Pull x 10each
Repeato ~ 15 minutes

Carry bells back to start for

Mary:
LBC with Bell x 25
Freddy Mercuries x 15
SLOW reverse crunch x 7
Windshield Wipers x 5 each side
Homer to Marge
Plank ~40s + 1 Merkin at the end

Thanks for joining me for the first re-launch SWAT! We gotta get some more men out here. Summer’s fast approaching and I’m sure plenty have their Corona15. Gotta improve the fitness and start to reinvigorate our fellowship!

SWAT

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