High Intensity Interval Stolen Ciabattas

Four men joined a sleep deprived @KingLouie this morning for a stolen and modified beatdown with kettlebells. Here’s what happened:

Mosey around AO

Warmorama:(
SSH x 20
IST x 10
Penny Picker x 10
Windmill x 10
Low Slow Squat x 10
Merkins x 10
Arm Circles
Michael Phelps

The Thang: / The Plunder:

This workout was a tabatta workout, 40 seconds on, 15 seconds off to rest between (later on it was changed to 35s on 15s off).

After 8 sets we would run to the pull up bars for: 5 knee raises into a pull up then 5 dips or 10 curb dips. This was repeated until the last 2 minutes of the beatdown.

Exercises to use in Tabatta (repeat as many times as needed):

KB Swing
Sumo Squat Hi Pull
Chest Press
Legs over KB
Reverse KB lunges
Lawn Mower Pull (Left)
Lawn Mower Pull (Right)
Bent over Row
KB Sit Up
KB Pulse Squats
Merkin + Plank KB Taps
Straight Leg Raises (Hold bell up during this)
Kneeling Curls
KB Hip Thrust
Russian Twist
Kneeling TricepT Extenions
KB Side Lunges
Deadlift Shrugs
KB Windshield Wipers
Plyometric/Clap Merkins
Jump Lunges into Jump Squats
V Crunches x 5 + Toe Taps x 5

Last 2 minutes:

Burpees for ~75s straight
Plank for 45s

Thanks for joining me on this awful humid morning, men!