Crawl Space

2 PAX got stronger at Ivan with a full body kettlebell routine that yielded 4 sweat angels

Warm Up

Quick jog around the lot

SSH X 15

GM X10

Fazio Arms X 10 (F/B)

Daisy Pickers X 10

Stretch (Right Leg over Left, Left over Right)

Arm Stretch (Right Across body; Left Across Body)

 

The Work Out

Each PAX occupied a parking space with kettlebell for 2 Rounds of full body exercises

Legs- Goblet Squats X10,  Alternating Leg Lunges X10, Squat thrusters X10

Following the 3 exercises, PAX bear crawled to opposite parking space across the lot for a series of non-kettlebell exercises

Standard Merkins, Curb Merkins (Right\Left) X 10

PAX lunge walked back to opposite space across parking lot for next series of kettlebell exerices

Shoulders-Upright rows X10, Quick Feet Shoulder Presses X10, Bus Drivers X10

Bear crawl to opposite parking space

Erkins, Derkins, Carolina Dry Docks X10

Frankstein walk to opposite parking space back to Kettlebells.

PAX retrieved kettlebells and went for a walk with alternated Cusacks and Farmer Carries to the far end of the lot and back to the originating parking spaces.

Arms– Kettlebell Curls X 10 (each arm), Overhead tricep presses X20

Bear Crawl to opposite parking space

Merkins, Erkins, Dips X10

Lunge Walk to opposite parking space

Back– Kettlebell Swings, Merkin Rows (5 Left Side, 5 Right Side)

Bear crawl opposite parking space

LBC X 15, Freddy Mercury’s X15,

Lunge Walk to opposite space

PAX retrieved bells for a Cusack\Farmer Carry Walk

After 2 rounds were completed, work out ended with 6 inch hold kettlebell presses X 10 and a series of plank holds and arm\leg stretches