It was a cold, frosty morning, which reminded YHC of his Hoosier home a little farther north. 5 pax posted for a frigid beatdown.
Warm up:
Arm circles x 10 each way
Good mornings x 20
IW x 20
SSH x 20
Mosey to the hill…
Jacob’s ladder (sprint up, bear crawl down)
Burpee pyramid 5, 4, 3, 2, 1
Mosey to the quad, with some single leg bunny hops up some steps…
McFlerkins x 10
Peter Parkers x 10
Merkins x 10
Mountain climbers x 10
Staggered McFlerkins right arm up x 10
Froggers x 10
Staggered McFlerkins left arm up x 10
Ark loader…
Bear crawl
Freddie Mercuries x 10
Duck walk
WWII x 10
Gorilla walk
Russian hammers x 10
Crab walk
Run to the rock pile…
Curls x 15 each arm
Presses x 15 each arm
Top shelf x 15 each arm
Rows x 20
Mosey on back to the sand pit, with some people’s chair and BTTW along the way…
One man wheelbarrows the length of the pit and back, the rest do alternating CDD x 10 and RH x 10, then rotate until everyone has gone through.
Mary…
LBCs x 20
Long slow flutter x 20
COT
Moleskin:
– Tclaps to [Indiana] White Snake for posting this am prior to a 10 hour car ride back to Hoosier land. Strong work indeed.
– Thursday AM workout coming soon to a site in south Durham near you.
