December 16th, 2019 By King Louie

Five men came to lift bells. Sterling grabbed two little ones, ready to work his way back up to Black Mamba.

The beatdown went something like this:

Mosey

Warmorama
SSH x 25
IST x 10
Cotton Picker x 10
Windmill x 10
Low slowwwwwww squats x 10
Merkins x 5
Arm Circles

The Thang:
Carry our bells to the pull up bars for:

KB Swing x 15
Goblet Squat x 12
Chest Press x 12
Repeato x 3

KB Swing x 15
Chin Ups x 10
Overhead Press x 12
Repeato x 2

Lawnmower Pulls x 15ea
Curls x 12
Derby Double Taps x 12
Repeato x 3

KB Swing x 15
Squat Press x 12
Calf Raises x 15
Repeato x 2

Bent Row x 15
Curls x 12
Tricept Extenions x 10
Repeato x 2

Mary
LBC with bell x 15
Plank ~30s

165 kettlebell swings…. guess we never made it to 200!

SWAT

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