July 20th, 2020 By King Louie

Four men and the humidity gathered for a deadly King Louie beatdown. Here’s what happened.

Church mosey.

Warmorama:
SSH x 15
IST x 10
Penny Picker x 10
Windmill x 10
Low Slow Squats x 10
Merkins x 10
Arm Circles
Michael Phelps

KB Swing x 20

The Thang:

Sumo Hi Pull x 20
Slow Mo Lawnmower Pulls x 10 each
Goblet Squat x 20
Repeato

Coyote Curls combo x 7 (Bottom Half Curls, Top Half Curls, then Full Range Curls, do full range curls slow)
Shrugs, Shoulder Press, Raised / Kettlebell Overhead Shrugs, Shoulder Press x 10
Repeato

On your 6…
Chest Press x 10
Lat Pullover x 10
Chest Press x 10
Skull Crusher x 10
Shawhshank x 7
Dragon Flag / Straight Leg Reverse Crunch x 7
Russian LBC x 7
Repeato

Sumo Hi Pull x 10
Slow Mo Lawnmower Pulls x 5 each
Goblet Squat x 10

Coyote Curls combo x 7 (Bottom Half Curls, Top Half Curls, then Full Range Curls, do full range curls slow)
Shrugs, Shoulder Press, Raised / Kettlebell Overhead Shrugs, Shoulder Press x 10

Chest Press x 10
Lat Pullover x 10
Chest Press x 10
Skull Crusher x 10
Shawhshank x 5
Dragon Flag / Straight Leg Reverse Crunch x 5
Russian LBC x 7

Mary:
Russian Twist x 10
Pretzel Stick x 10 each
Windshield Wipers x 7 each side
Plank ~30s

SWAT

---