YHC went into the old bag of tricks and found his weinke from his VQ at #Hammer back in April. The SPUR PAX were ready for the challenge and pushed all the way through this modified workout.
Weather: 37 degrees, perfect for the gloom
The Thang:
Lap around the field, COP
SSH x 25 IC
Arm Circles forward x 15 IC
Arm Circles backward x 15 IC
Overhead claps x 15 IC
5 Burpees
10-1 Ladder: Merkins, Squats, Russian Twists
5 Burpees
Lap around the field, head to the end line
Set 1…
30 merkins
30 flutter kicks
30 squats
4 cone suicide
25 merkins
25 flutter kicks
25 squats
4 cone suicide
20 merkins
20 flutter kicks
20 squats
4 cone suicide
Set 2…
30 Carolina Dry Docks
30 Pulse Ups
30 Lunges (R&L = 1 lunge)
4 cone suicide
25 Carolina Dry Docks
25 Pulse Ups
25 Lunges (R&L = 1 lunge)
4 cone suicide
20 Carolina Dry Docks
20 Pulse Ups
20 Lunges (R&L = 1 lunge)
4 cone suicide
Set 3…
10 Dive Bombers
10 B-Ups (from 6 inches, bring legs and chest together above waist, return to 6 inches)
10 Monkey Humpers (Scarlett Favorite)
4 cone Burpee Suicide (5-3-2)
5 Dive Bombers
5 B-Ups
5 Monkey Humpers
4 cone Burpee Suicide (5-3-2)
COT
BOM