YHC had been absent from Thunder far too long before being lured back by the power of the almighty Q list on Tuesday. Here’s what we did.
The Thang:
Speed COP
- SSH x 20 IC
- Merkins x 10 IC
- Squats x 15 IC
- Burpees x 5 OYO
Mosey all the way down to the ol’ Queen Street Hill
Jacob’s Ladder #1
Burpees – 10 at the top, 9 at the bottom, continue down to 1.
- Plank, flutters, LBCs at the bottom while waiting for the six.
- Flutters x 20 IC
Mosey down to the Meadow Street hill
Jacob’s Ladder #2
V-Ups – 10 at the top, 9 at the bottom, continue down to 1.
- Plank sequence at the bottom while waiting for the six.
- Flutters x 20 IC
Mosey to Emily
Leg Blasters
YHC stumbled across this leg burner on backcountry.com a few months ago and broke out a modified version:
Round 1
- 10 x Squats
- 20 x Standing Lunges
- 20 x Jump Lunges
- 5 x Jump Squats
10 merkins for recovery
Round 2
- 10 x Squats
- 20 x Standing Lunges
- 20 x Jump Lunges
- 5 x Jump Squats
20 BBSUs for recovery
Round 3:
- 5 x Squats
- 10 x Standing Lunges
- 10 x Jump Lunges
- 5 x Jump Squats
Jailbreak to the flag
BOM
Devo by Spot