KB Single Arm Complex + Get-ups

KB Single Arm Complex + Get-ups

QIC

Hong Kong Phooey

AO

The Deep End

PAX

• Fixed Gear
• Hong Kong Phooey
• Kipling
• Kodak
• Mars
• Restore
• Sheriff
• Time Machine
• Troll
• Webelos
• Vandelay

Workout

Warm-o-rama
SSH, Abe Pagodas, Washing Machines, Michael Phelps, Daisy Pickers, Don Quixotes, Merkins x 10, Rotational stretch, Mountain Climbers, KB Halos (5 each side), Mountain man poopers, BW squats x 10

Suitcase carries around park, switch hands half way 

Thang
# 1  Humane Burpee

# 2 Single Arm complex. 16 mins – switch arms after completing required reps on one side and aim for 4/5 rounds 

Swings x 5

Cleans x 5 

Press x 5 

Front Squat x 5

Reverse lunge x 5 

# 3 Turkish Get Ups 

Set timer for 5 mins, alternating sides try to get 3+ on each side 

COT

Ragnar recap. Appreciation of the opportunity to share an amazing experience with like-minded people.