30 for 30

  • QIC: Quack Attack
  • When: 1/20/17
  • Pax: Digger, Tesh, Peabody, Blackout, Dogpound, Quack Attack
  • Posted In: The Hive

Quake Attack here, based on the ESPN 30 for 30 we spent 45 minutes doing 30 kettle bell, yes 30 exercises, over a 1 minute period, swapping arms and legs after 30 seconds.  Peabody was instrumental in keeping everyone on track.  It was a group effort with many new exercised.

curls

single arm swings

single arm deadlift

push press

good morning

2

lateral raises

double arm swing

squat

windmill

RUN

3

racked lunge

single arm racked squat

clean

high pulls to chin

sumo squat

4

side lunge

overhead press

single leg squat

sit up

deadlift, clean, curl, press

run

5

figue 8

sit up press

offset push up

snatch

plank row

6

single leg deadlift

sumo squat high pull

tricepts

Aye.

 

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