F3 Knoxville

Author: Wagon Wheel

Barbarian Mace montage

THE SCENE: Drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH: 15

Tempo squat: 10

tempo merkin: 10

tempo elfs: 10

10 burpees

THA-THANG:

merkins from hell (max reps–> iso hold–> ecc merkin)

2 rounds of 3 sets of 4 exercises

set 1

  • Mace Barbarian Squat
  • kettlebell deadlift
  • burpee
  • SSH

Set 2

  • Mace joust
  • KB press
  • high bridge
  • RDL’s
    set 3
  • mace grave digger
  • KB row
  • bench dips
  • step-ups
  • pull-ups from hell set (10 pullups, max iso hold, ecc pullup)
  • repeat
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    He has risen!