The year is halfway over…  I hope everyone is halfway to their goals for the year.

I was expecting this to be a light showing since Indepence Day seems to send everyone in vacation mode, but it was above “average” so I was pleasantly surprised.

Warmup: SSH, Jimmy Carters, Hillbillies, Good mornings

The Thang

Do each set of exercises then run a lap, add 5 to each exercise and run a lap
Row x10, dip x15, snatch x10
LBC x15, Russian twist x10 with bell, Russian twist x15 without bell, flutter x15
(The Russian twists were with feet locked on bleachers, going back as far as you can stand it)
KettleBall squat x10 (like a wall ball), curl x10, freddy mercury x15

To finish out time: Clean&Press x15 each arm, Arm protractor w/ bell

Back to COT.  Thanks to all the PAX that show up every week.  Every workout is a blessing.  I hope to see you next week.