Always excited to be back with the Owl Theory Crew…aiming for an adequate work out…

Show up right on time…pulled some coupons out of my car.
Warm-Up
SSH IC x 20
IW IC x 10
HB IC x 10
WMH IC x 10
Arm circles IC x 20
Manafort good mornings IC x 10
Slow squat IC x 10
Mountain climbers IC x 10
T merkins IC x 10

Mosey around forest hills BLVD – lunge walk the back stretch

OWL COW
Kettlebell was the timer
1st rotation
25 KB Swings
Ruck overhead press
Cinder block curl
Dumb bell triceps extension
Mosey around parking lot, Bernie Sanders back

2nd Rotation
15 KB Swings
Ruck overhead press
Cinder block curl
Dumb bell triceps extension
Mosey around parking lot, Bernie Sanders back

3rd Rotation
10 KB Swings
Ruck overhead press
Cinder block curl
Dumb bell triceps extension
Mosey around parking lot, Bernie Sanders back

On to the swing set…
Swerkins x 5 timer and the swerkiner would tell other pax what exercise to do. Once everyone got a chance…we did some…

Mary

Asheville abs
YHC had a major stomach cramp/muscle knot and couldn't stop laughing…so we went on to do some Yoga stretching
Reach for the stairs
Down vertebra by veretbra
Cobra
Downward Dog
Pigeon
Thread the Needle

COT
Prayers for Debby