December 27th, 2019 By King Louie

Not only a solo kettlebeller, but zero runners showed up to get their coffee in the 5:30AM gloom today. With no plan, it was time for a simple but effective beatdown.

Warmorama:
SSH x 25
IST x 10
Cotton Picker x 10
Windmill x 10
Merkins x 10
Arm Circles
Michael Phelps

Carry bell to the pull up bars for:

The Thang:

Descending ladder:
20 Goblet Squats
20 KB Swings
10 Curls
10 Overhead Press
Run around lower lot
5 pull ups*
Repeat and take off 1 rep until 20 reaches 11
*5 pull ups every time, doesn’t change

20 horizontal pull ups
10 merkins
Repeato x 10

Mary:
Never let the pull up bar go Medley:
Hang from bar 10s
10 Toes to Bar
Hang from bar 10s
10 Leg raises
Hang from bar 10s
10 Knee raises
Hang from bar 10s

B.O.M.B.

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