Kettle Bell Repeats

7/29/23

Kettle Bell Repeats

AO: Tough Girl Thursday at Riverside

Q: Hurricane

PAX: Miles, Gaines, Voyager, Barkley, Aloha, Sunflower, Nautilus

Warm Up:

Line Up with all kettle bells at one side. Person on the end grabs one kettlebell and passes it to the PAX next to her. Once the Kettlebell is passed on PAX does 1 burpee then repeats. When all the Kettlebells are at the other end, the person on that end repeats the procecss.

The Thang:

4 Stations complete each station before moving on to the next. For each station start at the 5 reps, then move to the 10, back to 5, then to 10, then to 15. Back to 5, then 10, then 15, then 20. Then move to the next station.

Station 1:

5 - Crazy Curtsy/per leg

10 - Skiier Squat calf raise

15 - Triceps Extension

20 - Sumo Squat

Station 2:

5- Gorilla Row

10 - Curtsy Pop

15- Windmills

20 Squat and Press

Station 3:

5 - Chest Pull Stand Ups

10 - L's

15 - Butterfly Hip Thrusts

20 Star Crunch/per leg

Run suicides on all 3 stations. If you finish before everyone else, run them twice.

Mosey to the wall for 3 rounds: 20 seconds each, no rest between each.

90 degree wall sit, Bear Crawl Hold, Wall Stand

COT: The beauty of being in good shape is that you earned it. It can not be handed down like a business or wealth. No one puts in the work except you. It's the ultimate form of self care and self respect.