Pumps and Grunts
FNGs: none
Warm Up:
- Bodyweight Good Mornings
- KB Halo
- Hip Openers (World’s Greatest Stretch)
- Uppercut Left-to-Right
- Bodyweight squats
The Workout:
Format: 4 rounds — work 50 sec, rest 10 sec, move to next exercise. Rest 30 sec between rounds.
- KB Clean to Press (Right)
- KB Clean to Press (Left)
- KB Front Rack Reverse Lunge (Alternating Legs)
- KB Deadlift to High Pull
- KB Goblet Squat to Thruster
- KB Swing
Mary:
KB American Hammer
KB Deadbug (Right) – Hold KB over chest, alternate lowering opposite arm/leg.
KB Deadbug (Left)
KB Plank Pull-Through
Pickle Pounders
Mountain climbers
LBCs
WW3s
Announcements: none
T-Claps (Recognition): none
Prayer: M4Life’s neighbor has a collapsed lung. @Choppa’s daughter has kidney issues