Beefcake

Preamble:

More lifting planned for Wednesday (there was quite a bit on Monday).

Warm-O-Rama:

Windmill x 10

SSH x 20

Imperial Walker x 15

Toy Soldier x 10

Copperhead Squats x 10

The Thang:

We broke up into 4 groups.  Each group will rotate within the circuit.  There is no rep count.  The groups lifting will do so until the running “lap” group returns, then rotate.  Since there is no rep count, I reiterated the importance of form, so take your time to get in good reps.

Round 1: Chest

• Big Block (52 lbs.) – Chest Press
• Kettlebell – U-Haul’s
• Cinder Block  (38 lbs.) – Incline Mercans
• Lap – Down the hill, 5 burpees, back up the hill

Rinse and Repeat

Round 2: Shoulders/Back

• Big Block (52 lbs.) – Bent-over Rows
• Kettlebell – Swings
• Cinder Block  (38 lbs.) – Overhead Press
• Lap – Down the hill, 5 burpees, back up the hill

Round 3: Legs/Core

• Big Block (52 lbs.) – Squats
• Kettlebell – American Hammers
• Cinder Block  (38 lbs.) – Lunges
• Lap – Down the hill, 10 Bonnie Blairs, back up the hill

Round 4: Legs/Core

• Big Block (52 lbs.) – Deadlifts
• Kettlebell – V-Ups
• Cinder Block  (38 lbs.) – Good mornings
• Lap – Around the parking lot

COT:

Prayers for the Burn’s work week.  He has a lot on his plate, including building a float for the community parade.  Prayers for this group.