WARMUP: SSH, low slow squats, Moroccan night clubs, low slow merkins
THE THANG: 7 rounds of 7 reps of each of the following 7 exercises:
Right arm curl
Left arm curl
Overhead  Tricep extension two hands
Overhead press two hands
Gobble squat
Swings two hands
High pulls two hands

Run up hill to Munn Rd after each cicle (7 times)

Definitely not a stationary kettlebell workout.

MARY: Ab lab
ANNOUNCEMENTS: jaeger
COT: stays at COT