Tax Exempt at B&W

Tax Exempt at B&W

QIC: Da Schultznit

Date: 15 April 2020

WARMARAMA

• SSH’s x 15
• Hillbillies x 15
• Arm Swirlie Things (Fwd) x 12
• Arm Swirlie Things (Rev) x 12
• Seal Claps x 12
• Overhead Claps x 12
• Whirlies With a Social Disease x 12
• Standing Hamstring Stretch – feet even for a 10 count (repeato)
• Standing Hamstring Stretch – left foot over right for a 10 count
• Standing Hamstring Stretch – right foot over left for a 10 count
• Mountain Climbers x 12
• Calf stretches — each leg for a 10 count
• Seated Groin Stretch x 2 sets of a 10 count

THE THANG:  With your kettlebell or dumbbell, do the following:    ( You may listen to whatever music that you choose.  However, points will be deducted for listening to Rush, Neil Young,Culture Club and Justin Beiber — which are all equally crappy in my opinion))

• Round 1
  • Curls x 15
  • Skull Crushers x 15
  • Shoulder Presses x 15
  • Bent Over Rows x 15Sprint 40 yards, perform 5 burpees, Sprint back

• Round 2
  • Curls x 15
  • Skull Crushers x 15
  • Shoulder Presses x 15
  • Bent Over Rows x 15
    • Sprint 40 yards, perform 5 burpees, Sprint back

• Round 3
  • Curls x 15
  • Skull Crushers x 15
  • Shoulder Presses x 15
  • Bent Over Rows x 15
    • Sprint 40 yards, perform 5 burpees, Sprint back

• Round 4
  • Goblet Squats x 15
  • Upright Rows x 15
  • Kettlebell Swings  x 15
  • Head Halos x 15
    • Sprint 40 yards, perform 5 burpees, Sprint back

• Round 5
  • Goblet Squats x 15
  • Upright Rows x 15
  • Kettlebell Swings  x 15
  • Head Halos x 15
    • Sprint 40 yards, perform 5 burpees, Sprint back

• Round 6
  • Goblet Squats x 15
  • Upright Rows x 15
  • Kettlebell Swings  x 15
  • Head Halos x 15
    • Sprint 40 yards, perform 5 burpees, Sprint back

• Round 7
  • Unbalanced Merkins (left hand on dumbell/kettlebell) x 15
  • Situps with weight x 15
  • Steph Currys x 15
  • Front Raises x 15
    • Sprint 40 yards, perform 5 burpees, Sprint back

• Round 8
  • Unbalanced Merkins (left hand on dumbell/kettlebell) x 15
  • Situps with weight x 15
  • Steph Currys x 15
  • Front Raises x 15
    • Sprint 40 yards, perform 5 burpees, Sprint back

• Round 9
  • Unbalanced Merkins (left hand on dumbell/kettlebell) x 15
  • Situps with weight x 15
  • Steph Currys x 15
  • Front Raises x 15
    • Sprint 40 yards, perform 5 burpees, Sprint back

MARY:

• American Hammers x 15
• Penguin Crunches x 15
• Low Flutters x 15
• Sweat Angles x 15