Backblast! KB Cardio

AO: Steel Sanctuary
Q: Gilmore (Jim T)
PAX: Matt (Squirmy), Green Thumb (Ray Perry), Phunny, Gilmore (Jim T)
FNGs: None
Count: 4

WARMUP:
SSH (Side Straddle Hops) – 20 IC
Imperial Walkers – 15 IC
Good Morning – 10 IC
Kettlebell Halos – 10 each direction
Bodyweight Squats – 15 IC

THE THANG:
Perform each round AMRAP within time frame.

Circuit 1: Strength and Cardio (10 Minutes)
Kettlebell Swings – 15 reps
Goblet Squats – 10 reps
Burpees (no kettlebell) – 5 reps
Run 100 meters around parking lot.

Circuit 2: Core and Stability (10 Minutes)
Kettlebell Deadlifts – 12 reps
Single-Arm Kettlebell Press (each side) – 8 reps
Mountain Climbers (bodyweight) – 20 IC
American Hammers – 15 IC

Circuit 3: Power and Explosiveness (10 Minutes)
Clean and Press (each side) – 8 reps
Kettlebell Snatch (each side) – 6 reps
Jump Squats (bodyweight) – 10 reps
Sprint or High Knees (20 seconds)

ANNOUNCEMENTS/COT:
With no time for Mary, we went right to announcements and COT. Dec 13, F2 Social at Blackbird; Dec 20, F2 Luncheon at Dave’s Hot Chicken; Jan 1, New Year’s Convergence, Quarantine, 7A.
Praying for those struggling over the holidays with job loss, grief or just general sadness; for Phunny’s daughter and Squirmy’s daughter.