Date: 2025-12-03

AO: rumble

Q: Yogi (Florence)

PAX: Bionic, Sharpie

FNGs: None

COUNT: 3

CONDITIONS: 37 & warm

WARMUP:

LAC

Reverse LAC

Halos (with the KB)

Tea Pots (with the KB)

Slow Deadlift

THE THANG:

40s on / 20s off x 6

1. Deadlift to Hinge Swing Prep (slow hip hinge practice)

2. Halo (switch directions halfway)

3. Goblet Squat

4. Alternating Around-the-World Pass

5. Marching Farmer Hold (KB at side, switch halfway)

One lap around the parking lot

:small_blue_diamond: Block 2 — Lower Body Strength + Power (8 min)

Goal: legs + glutes + heart rate

1. Goblet Squat

2. Single-Arm Racked Reverse Lunge (Right)

3. Single-Arm Racked Reverse Lunge (Left)

4. Two-Hand Kettlebell Swing

5. Sumo Deadlift High Pull

One lap around the parking lot

:small_blue_diamond: Block 3 — Upper Body Strength (8 min)

1. Single-Arm Strict Press (Right)

2. Single-Arm Strict Press (Left)

3. Bent-Over Row (Right)

4. Bent-Over Row (Left)

5. Push Press (alternating arms)

6. Racked Hold Walk-in-Place (switch every 10–15 sec)

One lap around the parking lot

:small_blue_diamond: Block 4 — Cardio + Athletic Flow (8 min)

Goal: keep heart rate up with clean patterns

1. Two-Hand Swing

3. KB Press (alternating)

5. KB High-Knee Run in Place (racked)

MARY:

Overhead flutters with KB IC

Big Boy Situps with KB press at the top OYO x10

ANNOUNCEMENTS:

xmas festivities

PRAYER REQUEST: Yogi’s M

BOM: Yogi

MOLESKIN: