Conditions: Mid-40s, low humidity, perfect to keep cool through the workout.
Start with the disclaimer: YHC is not a professional and encouraged everyone to work hard, at their pace and modify where necessary.
The Thang:
Mosey around the AO for a half-lap to the pull-up bars.
5 pull-ups, pull up to top of the bar and slow decline for 3 seconds
4 pull-ups, pull up to top of the bar and slow decline for 4 seconds
3 pull-ups, pull up to top of the bar and slow decline for 5 seconds
Finish half-lap mosey to the bottom of the stairs
20 Merkins (focus on the form, dropping to knees if needed, form helps us #GetBetter)
20 Squats (On Your Own)
25 Side Straddle Hops (4 count, in cadence)
10 minute of the Stair Relay
Each pax starts at the bottom of the Blatt steps, runs up 2 flights of stairs, completes 20 squats
Pax runs down stairs to bottom of 2 flights, completes 19.
Repeat process until complete 1 squat at the bottom, or 10 minutes expires.
Shout out to Welcome Week for completing the full 20-1 rounds.
1 Minute AMRAP Merkins, partner watching to ensure proper form.
1 Minute AMRAP Mountain Climbers
60 second wall-sit, 10 second break, 60 second wall-sit, 10 second break, 90 second wall-sit
25 flutterkicks (count each leg) with hands raised in the air. Rest for 5 seconds, repeat for 100 total.
20 Calf raises (Neutral, toes out, toes in – stretch out from Borat’s Saturday crusher)
Mosey to the top of the stairs for merkin waterfall (In a circle formation – each pax in high plank, 1 pax completes 5 merkins, returns to high plank as next pax complets 5) completed 3 rounds and time was called
COT and YHC led us in BOM.