6 pax descended upon the Yard the day after YHC pulled a hammy racing SideSaddle for the glory of Staccato’s balls. Needless to say, YHC didn’t plan for running at this workout.
Conditions: Not bad for mid June.
Warm up- walked around the circus alternating with arm circles F/B and Raise the Roofs.
SSH, IW’s, Squats, Merkins, LBC’s, Calf Raises all x 20 OYO and w/o bells
KB Revolutions- 10 each way for halos, slingshots, around the world, fig 8 & hunchbacks.
KB Swings x 20, Waiter Press x 20, Rows x 20, Soccer Touches x 100 all OYO
Curls for the Girls x 30, Triceps Exts x 30, Chest Press x 30 BBSU’s x 30, all OYO
Squats x 40, Calf Raises x 40, Snatches x 20 (each arm), Wood Chops x 20 (each way), Step Ups x 40, all OYO
Hammer Curls x 20 (each arm), Bell Merkins x 20 (each arm), Russ Twists x 40, Single Arm Triceps Ext x 20 (each arm), all OYO.
COT & BOM by YHC
Moleskin- even with a bad hammy, you can get a good workout with the bells. Thanks for the encouragement from the pax.
Prayer Requests for Beta Max and his uncle
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