The Forge – Sweaty Bells

Preamble:

First Kettlebell Q.  Really enjoying these workouts

Warm-O-Rama:

Windmills 

Weed Pickers 

Good Mornings 

Marican Nightclub 

The Thang:

20 HALO each way

Ladders - 10 to 1

KB Swings

KB Squat Thrusters

KB Uneven Merkins - each arm 

KB Russian Twists

KB Farmer Carry around park – each arm

3 Sets of 10:

KB Rows

KB Curls

KB Saw Plank  - plank on elbows.  Back / forth (saw) each arm

Kneeling KB uppercut

Marry - 25 push press with flutters 

COT:

Prayer to Bagel family as they bury M's grandmother today.

USA Soccer tomorrow night at T Mac 

Stair Climb 9/11