Backblast! Full body kettlebell

AO: Steel Sanctuary
Q: Matt (Squirmy)
PAX: Green Thumb (Ray Perry), Wrigley, Uggs (Brandon Bitner), Gilmore (Jim T), Homer (Scott Neuweg), Phunny, Amnesia (Jacob Andrews)
FNGs: None
Count: 8

WARMUP:
Side straddle hop: 20 in cadence
Sir Fazio Arm Circles: 10 each side
Good Mornings: 10 reps
Bodyweight Squats: 10 reps.
Kettlebell Deadlift (light weight): 10 reps
Travel: Walking Lunges with a Twist: 6 reps per side.

THE THANG:
Circuit 1: Total-Body
Swings: 15 reps.
Goblet Squats: 10 reps.
Merkin with Hand on Kettlebell: 10 reps per side.
Plank Hold with Kettlebell Drag: 10 each side

Circuit 2: Lower Body Strength
Single leg Deadlift: 10 reps per leg
Split Squats (Kettlebell Goblet Hold): 10 reps per leg.
Lunges with Kettlebell: 10 reps per leg

Circuit 3: Upper Body Strength
Press (Overhead): 10 reps per arm.
Renegade Rows: 10 reps per arm.
Halo: 10 reps (5 per direction).

Circuit 4: Core and Stability
American Hammer: 15 reps per side.
Windmill: 6 reps per side (focus on control).
Dead Bug with Kettlebell Hold: 10 reps per side.

Circuit 5: Conditioning
Clean and Press: 5 reps per arm.
Burpees: 10 reps.
Swings: 20 reps.

Repeated circuits 1&2

MARY:
Stretching: toe touches, hip flexor stretch, chest opener, arm stretches

ANNOUNCEMENTS/COT: 2ndF Lunch @Tlaquepaque, 1/17; Brothers’ Keeper Convergence, 7A, 3/22
Prayers for those affected by California’s fires, Wriggley’s girlfriend’s surgery, Kathie’s knee surgery (Squirmy’s MIL)