Ralphs Shitshow

The BackBlast:

Kettlebell workout with an Aerobic Twist to it.

 

Another hot, humid, summer day in Charlotte. We only did 70 Burpees. I supplied everyone with a bottle of water at the start of the workout.

 

Warm-up: We carried our KBs to the Parking Deck and at each level of the deck, we stopped (3 times) for a set of four exercises (On your feet such as SSH, merkin, ab and stretch). At the top, where I was hoping for a bit of a breeze, we did the following:

 

R	20 Renegade Rows (10 each arm)	5 Burpees
A	20 Ab exercise (Knee-Ups)	5 Burpees
L	20 Lawnmower (10 each arm)	5 Burpees
P	20 Power to the People (10 each arm)	5 Burpees
H	20 Hammer Curls	5 Burpees
S	20 Swings, Nibbler style (pull into chest at top of swing	5 Burpees
	Run from the top deck, down the stairs to the bottom, over to the other stairwell and back to the top.
S	20 KB Snatches (10 each side)	5 Burpees
H	20 Hip-Slap Merkins (10 each side) (no KB)	5 Burpees
I	20 Imperial Squat Walkers (10 each side) Squat each time after you bring knee to elbow) (No KB)	5 Burpees
T	20 Triceps	5 Burpees
S	20 Goblet Squats	5 Burpees
H	20 Hand Release Merkins (No KB)	5 Burpees
O	20 Overhead Press	5 Burpees
W	20 Woodchoppers (10 each arm)	5 Burpees
	Run from the top deck, down the stairs to the bottom, over to the other stairwell and back to the top.
	20 Upright Rows
	18 Deep Mountain Climbers
	16 Upright Rows
	14 Deep Mountain Climbers
	12 Upright Rows
	10 Deep Mountain Climbers
	8 Upright Rows
	6 Deep Mountain Climbers
	4 Upright Rows
	2 Deep Mountain Climbers
	Run from the top deck, down the stairs to the bottom, over to the other stairwell and back to the top.
	Return to the parking lot with a stop on the way for stretching.