The Nest with Gamecock

Warm Up: Arm circles, GM, WMH, SSH

The Workout:

Three stations per round. 2 sets each round. 45 seconds on – 15 seconds off

Round 1: bear plank shoulder taps, around the world reverse lunge with kettle bell, banded duck walk

Round 2: mountain climbers, kettle bell bottoms up push, banded sideways walk

Round 3: squat hold calf raises, kettle bell clean, sode plank banded clamshells

Round 4: glute bridge, kettle bell tris for the guys, banded leg lifts

Finisher: merkin to failure

Mary: popcorn

Announcements: happy birthday @yogurt

Prayer: @gamecock job interview feedback coming soon, healthbfor @popeye’s daughter margot