YHC went searching through the annals of Iron Yard history and completely STOLE today’s workout. Don’t even feel bad about it…
The conditions, perfect. The PAX, more than capable of showing how work was done.
Warm-up went something like this:
- SSH x25
- Imperial walkers x20
- Baby arm circles – x15 and x15
- Overhead claps – x25
- Raise the Roof – x 25
- Mountain climbers – x25
The Thang:
Modified Dora 1-2-3: Pax partnered up at the corner of the main playground behind Meadowfield. Partner 1 started off with a run to the gym wall while partner 2 worked out. Partners switched up until team finished with the circuit.
Circuit 1:
- 60 kettlebell merkins (alternate arms every 5 merkins)
- 90 kettlebell squats
- 120 kettlebell swings
- Plank when finished
Circuit 2:
- 60 overhead arm sit-ups with bells
- 90 dips
- 120 triceps extensions
- Plank when finished
Circuit 3:
- 60 Bell lunges (alternate arms)
- 90 waiter presses (alternate every 10)
- 120 Rows (alternate every 10)
- Plank when finished
Circuit 4:
- 200 curls
- Plank when finished
5 Minutes of Mary
- Flutter Kicks – 25 IC led by Double
- LBC – 25 IC
- Rosalitas – 25 IC
- Mountain Climbers – 20 IC
BOM
COT
Announcements:
- Mud Run Sign Ups – Biggie Smalls is F3 Cola’s QIC – find him on Twitter for the info