AO: The Iron Cage
Q: Bunsen ,
PAX: Bunsen, Training Wheels, Scarecrow, Disco, Lawn Boy
FNGs: None
COUNT: 5
Rain or shine, that’s what we say! As YHC walked out of the house, I backtracked to grab my hoodie, just in case the sky opened up. Luckily, it did not!! Greetings were made, and disclaimers announced and an excitement filled the lungs…the Iron Cage isn’t a place I Q too often!

WARMUP:
Mosey around the parking lot for a lap and circled up for:

String Rippers x 10IC
Sun Gods x 10IC F and x 10IC R
Good Mornings x 10 IC
World’s Greatest Stretch x 1 On Q

THE THANG:
The recommendation was to use light or med weight.
Set #1 – 4 rounds (YHC made 3 rounds w a weight vest and 25 lbs. for reference):
All Single arm movements. Prescribed set is to complete all exercises with one arm and then the other arm, which makes 1 round.

KB swing x 20
Hanging Clean x 20
High Pull x 20
Snatch x 20

Set #2 – 8 minute timer; goal was to get 4 rounds in (YHC got 3 again, same weight set up): This time, alternate arms for each exercise before moving to the next movement.

Romanian Dead Lift x 10
Bent Over Row x 8
Front Rack Reverse Lunge x 6
Merkin x 4
Burpee x 2
with remaining time – KB BBSU

MARY:
2 Laps around the Iron Cage with Kettle Bell single arm overhead, alternating with each lap.

ANNOUNCEMENTS:
Actually forgot to go through them! Whoops.

COT:
Prayers for Liz and Flo to keep strength and know what Liz does helps children!
Prayers for safe travels to Lawn Boy and Bettina as they bike through W. Europe for the next 3 months (almost!) beginning next week.