Backblast! La Serpiente ? y el Pilón

Shared and along with Injuries

WARMUP:

20 Low Slow Squats
10 Wind :dash: Mills
10 Moroccan Night Club
10 Imperial Walkers
10 Hillbilly Walkers
10 Slow Kettlebell Swings

THE THANG:

3 Circuits of 9 Rounds Each

1st Posterior Chain Power
40 Secs of Work
With 20 Secs Rest
- Kettlebell Swings
- Goblet Squats
- Single Arm Bent over rows (switch half way)
Walk to fence and back

2nd. Push + Core
45 secs of work
With 15 Secs of rest
- Kettlebell Floor Press (switch half way)
- Kettlebells front rack lunges (switch half way)
- Kettlebell plank drag (side to side)
Walk to fence and back

3rd. Power & Stability
40 Secs of Work
With 20 Secs of Rest
- Kettlebell Clean to Squat to Press
- Single Arm Swing (switch half way)
- Kettlebells suitcase hold march in place
Walk to fence and back

MARY:
Hip flexor stretching :woman-gesturing-ok:

ANNOUNCEMENTS:
Leaders on the link, BBQ & Bourbon, Read Newsletter

COT: Always close to our hearts.