Carry yo bell everywhere you go, run with it, the weight is your burden.

Run with KB to every pole, 10 kb squats every pole around perimeter road to mill creek

Run up and down Mill creek drive (long hill) with KB. Exercises at bottom and top.

10x dead lifts / 10x Hernia’s, 20x lunges / 20x tri ext’s, 30 curls / 30 chest press, 40 calf raise / 40 shrugs

rinse and repeat

run back to the flag with bell

2 minutes of mary

-Welcome back Bayside!

-Shrugs, newly introduced exercise to the forge, compliments of Russian women You Tube kettle bell videos

-lookout for much anticipated 50 exercise Dig’em Q in two Wednesdays from now