Backblast! Kettlebell Smoke Show

AO: Steel Sanctuary
Q: Menthol – Weasel Shaker (Joel Cade)
PAX: Spit Valve – Nantan (Geoff), Green Thumb (Ray Perry), Gilmore (Jim T), Matt (Squirmy)
FNGs: None
Count: 5

WARMUP: the usual
THE THANG:

• 30 kettlebell swings
• 15 squat clean presses per arm
• 15 bent over rows per arm
• 20 curl and twists
• 20 tricep extensions
• 20 American hammers
• 20 Merkin pull through

Recovery mosey between each exercise. We finished 2 1/2 rounds.

MARY:

• kettlebell Ww2s
• Weighted homer to Marge
• Side bends

ANNOUNCEMENTS:

• next Friday luncheon and Night to Shine

COT:

• job searches ongoing