Coupon Pounding for Friday Morning

AO: Bad Apple

When: 06/11/2021

PAX: Snax, Zima, Ponyboy

QIC: Rusty

I was concerned about the rain, but we had nothing.  Planned for a heavy Coupon day.

Warm-O-Rama:

SSH x 10

Copperhead Squats x 10

Toy Soldier x 10

Imperial Walkers x 10

 

The Thang:

Mosey for a lap around the parking lot to warm-up the legs a bit.  Head back to the flag.  All exercises will be with a kettlebell.  All sets will following 12-20-40.  There will be three total sets in each round.  Between rounds, run the same lap was did in the warm-up before starting the next round.

Round 1: With Kettlebell – Run through the sets below 3 times

  • 12 Front Raises
  • 20 Overhead Press
  • 40 Chest Press

Round 2: With Kettlebell – Run through the sets below 3 times

  • 12 Lunges (double-count)
  • 20 Overhead Dead-Lifts
  • 40 Squats

Round 3: With Kettlebell – Run through the sets below 3 times

  • 12 V-Chops
  • 20 Halos
  • 40 Swings

Round 4: With Kettlebell – Run through the sets below 3 times

  • 12 V-Swings
  • 20 Leg Scissors
  • 40 American Hammers

And time!

COT:

Thankful for the PAX that came out today.  Prayers for Zima as his family is traveling next week.

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