9 HIM to start at Core this morning, until Van Winkle emerged out of the fog to make it 10. The Thang: COP Warmup w/SSHs, Sharons of Southpark, Imperial Walkers, Sqauts, and maybe something else.
5 rounds of 4 exercises x2, 40sec work, 20sec rest, 8 minutes per round, Farmer Carry between rounds #active rest
Round 1 (2 sets per exercise) - Halo x2 - 2-handed swings x2 - Merkins w KB R/L x2 - Clean to press R/L x2 Round 2 - Uneven squat KB racked R/L x2 - Goblet squat x2 - KB hold lunge R/L x2 - Single hand swings R/L x2 Round 3 - Push press R/L x2 - Row R/L x2 - Single-leg/arm RDLs R/L x2 - RDL to upright row x2 Round 4 - Pass under lunge R/L x2 - Squat to KB extension R/L x2 - Squat to press R/L x2 - American Hammer w KB R/L x2 Round 5 - Curls x2 - Triceps extension (on back) x2 - Louganis x2 - Burpee to upright row x2 Partner work Farmer Carry while other partner planks Finisher - KB swings for 60 seconds COT
It was LOUD, and it wasn’t just my AI (Beta) generated Classic Rock playlist. At 7am sharp the tree work and grinding began. While it threw me off my game for a couple minutes. We got back on track and the Core crew enthusiastically embraced the suck! 40/20 Tabata hurts more than 20/10 and my legs are already feeling it midday Saturday. Great seeing DoReMi who couldn’t convince Eminem to stick around for my beatdown. I think he would have approved as I curated most of our content from YouTube. Search for Caroline Girvan 45-minute Kettlebell workout and you won’t be disappointed!
Honored to lead the fine men of Core!