THE HIVE · FRI MAY 9

Backblast! Bear Crawl Kettlebell Dora

When: Friday, May 9, 2025
AO: The Hive
Q: Hominy
PAX: 10 Hominy, Brawny - The Fort, Clickbait, Greg Shoney, Masterpiece, maximus, Poppins, Tesh, Time Machine

Friday, May 9th, 2025. The Hive. Fort Mill High School. 5:15am-6am

Musical Soundtrack: See Amazon Playlist: “February 2025 edited for The Hive”

Warmup
- Bear Crawl
- Goblet Squats
- Heels to Heaven with Kettlebell
- Imperial Walkers
- Hillbilly Walkers
- Windmills
- American Hammer with Kettlebell
- Plank (remain in plank, then put right arm then left arm in air)

DORA #1 Bear crawl transit.
- 100 Clean on Curb
- 200 Back Rows from curb (alternate sides after every 10)
- 300 Swings

Partner walk up and down the hill. Alternate between the following with your partner:
- 10 step lunge walk (5 on each side.)
- Farmer’s Carry of both kettlebells.