June 19th, 2017 By King Louie

Morning comes, I snooze the alarm. Wake up, weigh self, grab energy drink, eat snack, visit the throne room. I then go to my car and……dead. Apparently I left my lights on yesterday while messing in the car, and 14 hours later the battery was too weak to start the car. Too close to 5:30 to make the run, plus I’ve sheets to carry. Call Maximus, no answer. Call Guinness, still biking. Finally Guinness calls back and is able to send Luxury to pick me up. As we make our journey back to Tradition, Luxury cursed the light that takes forever to change (and yet after the beat down, wished to bestow blessings upon it)

Finally I arrive to see Maximus and Pongo with their bells!

As I grab my bells, Maximus, Pongo, and Luxury to chest presses and skull crushers. I come back and we have a quick warmup for Luxury and myself.

Warmo-:
SSH x 10
IST x 10
Windmill x 10
Michael Phelps

The Thang:

Single KB Startup:
Swing x 20
Lat Pullovers x 10
Tricept Extenions x 10
Figure 8 x 5 each direction

The Beatdown:

Partner up, as similar weight as possible. If different weight, try to alternate hands each time you repeat a set.

P1 = no bell
P2 – 2 bells. Either hit the # of reps, or reach max. Modify to 1 bell to finish set if you want. Switch.
———————————– Stations —————————————
P1: Jump Squats
P2: 2KB SeeSaw Chest Press x 7ea. / max

P1: Reverse Lunge
P2: 2KB carry and shrug

P1: Freddy Mercury
P2: 2KB Thrusters x 12 / max

P1: LBCs
P2: SeeSaw Row x 20 / max

P1: Reverse Crunch
P2: 2KB Curls x 7ea. / max

Repeato until time

Mary:
KB Plank Drag x 15 each dir

Good to workout with everyone this morning. I decided I needed no one’s help to jump the car, and quickly found out the jump starter my roommate leaves in the garage no longer works. Hooray! One more method now, otherwise apparently part of my lunch date today will be jump starting my car!

HEC started today, I’m gonna (clean) bulk eat 2-3 more days then go back into cutting mode… gogogogogogo!

SWAT, Tradition

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