Backblast! Trail Runner With Runners Arms Invades

WARMUP: 8 Little Arm Circles, 8 Overhead Claps, 10 Imperial Walkers, 10 Hill Billy Walkers
THE THANG: 30 minute AMRAP was drawn out on a F3 special board, cardboard to be exact. Exercises where as follows:
- Kettlebell Swings (20 reps)
- Goblet Squats (15 Reps)
- Single Arm Rows (10 each side)
- Bell Clean To Press ( 5 per side)
- Figure 8’s ( 10 each direction, followed by Around The Worlds and Halo’s fo the second and third rounds)
- Kettlebell Deadlifts (15 Reps)
- Bear Crawl 20 yards With Kettlebell Then Curls At End (10 Reps Per Arm)
- Burpee To Upright Pull (7Reps)
We made it through 3 rounds of this and
For the rest of the 10 minutes left over we did leg lifts over our kettle bells while on our 6 these sucked and we did 5 minutes of stretching.
MARY: Nope Mary Stayed In Her Bed
ANNOUNCEMENTS: Break The Dam Run Series January 31st at Riverwalk
COT: Yep