Tomahawk – 13 PAX for Kettle Bell American Hammers

  • QIC: MP
  • When: 05/09/16
  • Pax: Rocky Top, So-Crates, Opie, Bloody Knuckles, Clark Kent, Leg Breaker, Matlock, Skate or Die, FNG - Sonic, Cowboy, Birdcage, MP
  • Posted In: The Snake Pit

Disclaimer – not a professional…. modify as needed

Mosey w/kettle bell 100 yards

Drop kettle bell at the corner of Doby’s Bridge Middle School

Mosey up road

SSH x 25 in Candace, Windmills x 12, Low slow squats x 15, Moroccan night club x 15

Mosey back to kettle bell

Kettle bell 10 routine in cadence

Full body – Kettle bell squat / upright row / press in cadence x 10

Merkins x 10

Kettle Bell overhead Tricep x 10

Kettle Bell swing squat x 10

Kettle Bell Curls x 10 each arm

LBCs x 20 in Cadence.

Slow Indian run w/heavy focus on sprint, 100 yards and back

Repeat sequence 2 more times but with Freddie Mercury’s and Kettle Bell American Hammers

Partner up 

1 – Sprint w/ kettle bell 50 yards down and back

2 – LBCs

1 – Sprint w/ kettle bell

2 – Freddie Mercury’s

1- Sprint w/ kettle bell

2 – American Hammer

COT – 3 more Ab routines, Prayers, Praises, Closing Prayer – Rocky Top

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