Backblast! Chat GBT Kettlebell

AO: Steel Sanctuary
Q: Matt (Squirmy)
PAX: Squeaks (Neal), Green Thumb (Ray Perry), Spit Valve (Geoff), Paranoid (Nick C)
FNGs: None
Count: 5

WARMUP:
Side straddle hop
Sir fazios
Good mornings
Squats x10
Dead lift x10
Travel: lung with twist

THE THANG:
Circuit 1: Total-Body
Swings: 15 reps.
Goblet Squats: 10 reps.
Merkin with Hand on Kettlebell: 10 reps per side.
Travel: bear crawl with Kettlebell Drag

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

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

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.
Travel: overhead carry left

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

Repeat Circuit 1
Travel: Steering wheel carry

Repeat Circuit 2
Travel: farmers carry

MARY: box cutters, straight leg stretch, arm stretch, shoulder stretch, plank and runners pose
ANNOUNCEMENTS: dancing, Alpaca for next lunch, roadside cleanup…
COT: