AO: The Iron Cage
Q: Scarecrow ,
PAX: Training Wheels, Chardonnay, Scarecrow, Disco
FNGs: None
COUNT: 4
WARMUP:

OH Squat – 10
FWD Lunge to Quad Stretch – 5 per side
Standing Angels – 10

THE THANG: 300 Russian Kettlebell Swings (medium to heavy KB)

Begin with a total of 300 KB swings.  Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc.
(Stop adding Burpees once you get less than 30 seconds left for your Swings)

With a running clock, start by performing as many Russian Kettlebell Swings as possible from 0:00-1:00. At the 1-minute mark, perform 1 Burpee. Continue accumulating Russian Kettlebell Swings until 2:00, then do 2 Burpees. Continue in this manner, adding 1 Burpee per minute until all 300 Russian Kettlebell Swings are completed.

In between each round of 100 swings, Mosey a lap around the island or bear crawl distance on the grass.

MARY:

1 min BBSU
1 min American Hammer
1 min dead bug
1 min Mike Tysons
1 min Jane Fonda (side leg raise – 30 sec per side)
1 min leg raises

ANNOUNCEMENTS:

Pull-up challenge
Book club

COT:
Prayers of celebration for Training Wheels brother’s health progress

One minute of silent reflection