YHC was finally able to Q a Kettle Bell Workout and EPOC Protocol Week 6, Day 1 was the lucky Day
https://docs.google.com/spreadsheets/d/1W72TM1KXTBI5Qyyn-vMVVqXcZJ6LeX9Hy8xgsg1xhJk/edit?gid=1323456804#gid=1323456804

WARMUP:
SSH x 20
IW x 10
Slow Squat x 10
Arm Circles/Forwards & Backwards x 10
Overhead Clap x 10
Manafort Good morning x 5
Willie Mays Hayes x 10
Mountain Climber IC x 10
Slow Merkins IT x 10

THE THANG:
EPOC Protocol Week 6, Day 1
Caber was gracious enough to Demonstrate
Single Bell (Upper Power / Precision)
Pair up
Thang 1 (Strength / Power – Upper Focus)
14 Minutes, Heavy Single Bell (you go/I go)
Left Hand: 4 Clean/Push Presses
Right Hand: 4 Clean/Push Presses
Partner goes
Active Recovery (aka – shake it out)
Thang 2 Metabolic Conditioning (Cluster Power Circuit)
16 Minutes, single bell, AMRAP (you go/I go)
Left Hand: 4 Clusters (clean → front squat → push press)
Right Hand: 4 Clusters (clean → front squat → push press)
Partner goes
Active Recovery – farmers carry, 10 burpees OYO half way through.
MARY:
No time for Mary
ANNOUNCEMENTS / COT:
Holiday Party
Grateful for Caber to bring the KB workout to Churham. YHC was exposed to KBs vis Sweats in the 2018 era…then used KBs a bunch during cover. This latest iteration has been next level! KBs are so diverse and can challenge in so many ways! Be like a kettlebell for others! Reach out to those PAX you haven't seen in a while. Say that kind, encouraging thing, you will never know what the positive impact will be.