Armor Building Complex + KB and pull up circuit

Armor Building Complex + KB and pull up circuit

QIC

Hong Kong Phooey

AO

The Deep End

PAX

• Hong Kong Phooey
• Kipling
• Kodak
• Phileas
• Restore
• Scrooge
• Sheriff
• Time Machine
• Webelos

Workout

WARMUP:  SSHs, Arm circles, BW squats, Daisy pickers, Merkins. Carries around park x 2 laps (OH, rack, side)
THE THANG:
Double kettlebells:
2 x cleans; 1 x press; 3 x front squats
1 partner worked, one rested, repeat for 10 minutes

Circuit:
Pull-ups; Reverse lunge w overhead KB hold; KB swings; Halos
4 rounds of 2 minute AMRAP; 20 seconds rest in between for total 20 minutes
MARY: None
ANNOUNCEMENTS:
Book club, dinner this week (Alliance hosting); 24 hour F3 workout coming up
COT:
Focusing on being consistent with health and fitness and over habits