Things got done and so did this backblast!

FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

clean and press (stairs)

swings (farmers carry)

single leg dead lift (stairs)

ballistic row (stairs)

off set pushup (farmers carry)

Midge cookie pouch (stairs)

nipplers (stairs)

goblet squat (farmers carry)

floor press (stairs)

Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

Announcements: Picnic (see slack)

T-Claps (Recognition):

Prayer: Laettner, Jeff, Heidi