Fab 5 + Armor-building complex

Fab 5 + Armor-building complex

QIC

Hong Kong Phooey

AO

The Deep End

PAX

• Banana Bread
• Bronco
• DeepSeek
• Hong Kong Phooey
• Kipling
• Kodak
• Sheriff
• Time Machine

Workout

Warm-o-rama (10 mins)

SSH’s

Windmills

Arm circles 

10 KB goblet squats 

10 halos (5 each side)

20 around the worlds (10 each side)

Washing machines 

Farmer’s carry around AO

Thang # 1 

“Fab 5” Complex – 10 minute AMRAP

5 single arm swings 

5 snatches 

5 cleans 

5 thrusters 

Repeat on other arm, then do 20 mountain climbers (2 is 1)

Thang # 2

Armor-building complex – double KB 15 minute AMRAP w/ partner 

I go / you go 

2 double cleans 

1 double press

3 front squats 

COT

Importance of doing things we enjoy

Takeaways from last week’s rugby outing