What a great morning for a beatdown today. Weather’s getting cooler down at the Ranch and a nice breeze. 4 Pax arrived today ready to get some work in. Some Pax DR and others with injuries. YHC was ready.
Warm Up:
- Mosey around BB courts
- IC- SSH- X20
- IC- Windmill- X10
- IC- Baby Arm Circles- X10 (reverse)
- Mosey around BB courts
To Field of Pain:
Agility
- Carioca (50 yds)
- Side Shuffle (50 yds)
- Back pedal into forward sprints (50 yds X4)
Coupon Work
2:15 of work with a 100 yd sprint, 1:15 of rest
- Squats
- Squat Thrusters
- Shoulder Presses
- Kettle Bell Swings
- Burpee
- Curls
- Overhead Tricep Ext.
Mosey to Playground for back workout
- Pull Ups X4 (5 reps)
- Rows X4 (10 reps)
Mosey to BB courts for the finale:
- IC- Merkins- X20
- IC- Jlo’s- X10
- IC- Merkins- X10
- IC- Peter Parkers- X10
- Mosey around BB courts
- OYO- Mucho Chesto
- OYO- Bruce Lee’s
Finished
Great work today to all the Pax who posted.
Cot:
- Apnea and his M
- Haka and his M
- Darth Visor and family
- All those who could not post today