9 PAX joined YHC this AM at The Armory for some KB fun.

WARMUP:

• Mosey around the parking lot
• 20 Side Straddle Hops
• 5 burpees OYO
• 15 merkins
• 15 mountain climbers
• 15 low slow squats

Mosey to the bells

THE MAIN THANG

We’ll do a series of exercises, and then mosey to the other side of the parking lot, do 5 burpees and mosey back.

• Goblet Squats
• Mosey + Burpees (5)
• Plank rows
• KB merkins right, left
• Mosey + Burpees (5)
• Curls right, curls left
• Deadlift
• Mosey + Burpees (5)
• Shoulder press right, Shoulder press left
• Lunge right, lunge left
• Mosey + Burpees (5)
• LBCs
• Flutter
• Protractor
• Mosey + Burpees (5)
• Goblet squats
• Good mornings
• Mosey + Burpees (5)
• Skull crushers
• Right arm press, left are press
• Mosey + Burpees (5)
• Flutter
• Protractor + Skull crushers
• Mosey + Burpees (5)
• LBCs

COT

Announcements

• thanks for Christmas Party donations
• upcoming Christmas Convergence

Prayer requests

• family/travel
• friends with custody concerns

Out