FNGs: none

Warm Up: Sir Fozio Arm Circles, Popeye Punches, WMH, Kettlebell Halo

The Workout:

Part 1 (10 minutes): 

One arm with no breaks between sets

• 5x One-arm swing snatches
• 5x Rows
• 5x Hang cleans
• 5x One-hand overhead squats

SWITCH Sides and repeat

Continue alternating sides for 10 min. (~4 total rounds)

Part 2 (15 minutes):

Tabata style (45 sec on 15 sec off) x 3

• Left leg Romanian deadlift (RDL) x5 then knee raise
• Right leg Romanian deadlift (RDL) x5 then knee raise
• Thrusters
• Lumberjacks (Right)
• Lumberjacks (Left)

Part 3 (10 min):

LINE UP

• American Hammers
• Lateral Swings
• Hip-Hip-Shoulder-Shoulder

Farmer carry 

• 10x side bends

Switch sides and repeat 

Mary: 5 min various core exercises

Announcements: none

T-Claps (Recognition): none

Prayer: I don’t remember, sorry for the late backblast.