September 6th, 2021 By Bob Symanski

Kettlebell Monday at the Dawghouse

Warm-o-rama:
15 side-straddle hops, 10 penny pickers, 8 windmills, michael phelps

Thang:
4 sets of 3 exercises each performed in descending ladders starting with 10* reps each (10, 9, 8 …).
Jog around tennis courts between each set.

Set 1: curls, upright rows, kettlebell swings
Set 2: tricep extensions, deadlifts, chin ups/pull ups (suggested start at 5 reps each, though should have stuck with 10)
Set 3: overhead press, squats, lawnmower pulls
Set 4 (where we all became men!): atomic crunch, American hammers, bench press or merkins

7 min Mary: people’s Q

Prayer requests and announcements

---