January 18th, 2021 By Pox

YHQ was reminded of his Q when his alarm sounded and a quick check of the calendar confirmed a sneaking suspicion; no trouble, pull out the free Tabata Timer and roll to CBA to see who would show up. 4 stoners were ready, a few tires were strategically placed, and off we went.  One note, Wrong Way thought it odd to see tires since YHQ’s write-up said ‘no-tires’ after the early year tire-fest which left many backs aching.  Inaudible audible followed – no tire ‘flips’ were used in the making of this workout.  Disclaimer then:

• Very short mosey (Pox special)
• Line-up for some ~25yrd exercises down, backward run back: bear crawl, toy soldiers, lunge walk (OH stretch+elbow-to-ankle), …
• Square-up for some COP warm-o-rama: SSH, tempo merkins, plank jacks, WLAS, dive-bombers, IST, … probably some others too
• KB Tabata: 20seconds work-10seconds rest, 8times=1 round.  Using alternating exercises to keep it interesting:
  • Russian KB Swing, American KB Swing
  • curls, tricep extensions
  • cosak squats, front squats
  • low flutter (bell overhead), chest press
  • Tire deadlifts, high pulls
  • W, chest press
  • thrusters, SDLHP

Great work this am men, sorry Wrong Way for the misleading pre-post, I was cold at the beginning but warm by the end.  See you in the gloom tomorrow!

Kettlebells

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