WARMUP:

Line up the bells heaviest to lightest

Mosey to grab cinderblocks

THE THANG:

Originally, the intention was to have a group working with 2 kettlebells and another group working with cinderblocks. Since there were 12 kettlebells and 6 PAX, we were all able to work together.

PAX were encouraged to grab 2 heavy bells and rucks or sandbags to get some serious strength training in.

EMOM

Team Iron:
Bigger muscle groups – with 2 bells
3 sets each. 10 reps
Squats
Deadlifts
Chest Presses
Rows
Swings (one bell)

Team Concrete:
Smaller muscle groups – with a cinder block
3 sets each. 20 reps
Curls
Tricep extensions
Shoulder presses
Clave raises
High pulls

We returned the cinderblocks and made it back to COT right at 0600

MARY:
none

COT: