June 8th, 2020 By King Louie

Four men gathered on this humid morning for a lot less bell swinging than last week. Here’s what they did:

Brief mosey

Warmorama:

SSH x 20
IST x 10
Windmill x 10
Monkey Humpers x 10
Merkins x 10
Arm Circles
Michael Phelps

To briefly warm up with the bells we then did:
Kettlebell Swing x 20

The rest of the beatdown was a Tabata. 40 seconds on, 15 seconds rest. Alternating between two exercises for a total of 6 sets (3 per exercise) with some cardio between sets.

Set 1:
Jump Squat
KB Shoulder Press

Cardio: 5 x Burpees, 40s of Mountain Climbers

Set 2:
Jump Lunges (kb lunges if you fear the jump / can’t keep it going)
KB Curls

Cardio: 40s of Mountain Climbers, 40s of Later Shuffle / Latter 2 Step

Set 3:
KB Goblet Squat
Dive Bomber Merkins

Cardio: 40s of Lateral Shuffle, 40s of Russian Twist

Set 4:
KB Sumo High Pull
T Merkins (1 merkin, left arm up, 1 merkin, right arm up, repeato)

Mary:

Russian LBC x 10
Heels to Heaven ~ 60s
Freddy Mercury x 20
V-Ups x 7
Dying Cockroach x 10
Plank ~30s

SWAT

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