AO: COLOSSEUM
QiC: R-12
Date: 12/30/2024
Title: Cardio & Kettlebellz
Number of HIMs: 4
Door Jam, Patches, Pergo, R-12
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Trunk Twists & Disclaimer
Golfer’s Stretch
Hang Em Hammy Stretch
TTT Stretches
Side Lunge Stretch
Big Arm Circles – Forward & Back
Michael Phelps
Motivators – Started @ 7
Tha Thang:
This Gloom’s Work was Simple but Effective – complete x6 Lifts & complete the Suicide Course. Rinse & Repeat Until Time to Go
– Lifts –
x12 – Squat Thrusters
x12 – Curlz
x12 – American Hammers
x12 – Bent Over Rows
x12 – SuperHero Landings
x12 – Standing Upright Rows
– Suicide Course –
1st Cone – Bear Crawl Down / Crawl Bear Back
2nd Cone – Lunges Down / Sumo Switch Squat Back
3rd Cone – High Knees Down / Butt Kickers Back
4th Cone – Mosey Down / Bernie Sanders Back
COT:
Finished at the MIA Colosseum Flag w/ Jingle Ballz
COR – NOR – AAR – Pledge – Prayer