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SNAKE PIT · TUE MAR 24
The Smokin Ladder Workout
- When
- Tuesday, March 24
- AO
- Snake Pit
- Q
- Cohiba
- PAX
- 7 Cohiba, 63 Bravo, Hominy, Panhandle, Tesh
Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot
The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)
Ladder format: 5-10-15-20-25-20-15-10-5
2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl
Round 2 MOT: Lunges
Round 3 MOT: Crab Walk
MARY: Not present today
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises