June 20th, 2022 By Bob Symanski

Kettlebells

Date: 6/20/22
Pax: @Buck, @Hokie Pokie, @Liquid Courage @MASH
FNG: 0
Q: @MASH
Count: 4

Warm-o-rama: SSHs, Hillbillies, Penny pickers, arm waves and circles.

Thang:

Set 1: Repeato 3x
15x Tricep extensions
15x Curls
15x Upright rows

50x LBCs

Set 2: Repeato 3x
15x Overhead presses
15x Squats
15x Lawnmower pulls L&R

50x RBCs

Set 3: Repeato 3x
15x Upright Lawnmower pulls L&R
15x No-Mercies or Lunges L&R

50x WWIIs

Set 4: Repeato 3x
15x Atomic Crunches
15x Bench presses or Merkins
15x American Hammers

Mary:

Pretzel Crunches, Flutters, Box Cutters

Announcements and Prayers

Moleskin:
Modification of my 5/2/22 kettlebell workout, raising the reps to 15x (from 12x). Not much new but a bit more strenuous.

---