January 26th, 2018 By Sterling

It was Furious Friday. The warmup was intense, the kettlebelling was intense-r.

Warmorama:
Mosey
Side straddle hop
Windmill
Cotton picker
Peoples chair x 2
Balls to the wall x2
Mountain climber
Slow and quick merkins

3 rounds of Fury!- progressions of 10 reps down to 1 rep in three sets as shown below:

Kb swings
Sumo squat
Merkins

-short mosey

High pull
Lunge pulse
Skull crushers

-short mosey

Curls
Lawn mowers
Derby double tap

The Pax worked quickly, but together in single count cadence for a glorious workout that left us just enough time for 90 seconds of Mary. So we ended with Low flutter and Low Dolly WITH BELL.

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