Only 3 Pax present their man-card this frigid midweek morn for a repeat beatdown from three weeks prior – with a twist of course. YHC was hoping to share this experience with a few more pax, but alas it will have to just be brought out again another time.
conditions: COLD
THE THANG
SSH 20 IC
Squat 20 IC
Lil Arm Circles (10 each) IC
Big Arm Circles (10 each) IC
Slow Merkins 10 On-Q
Circuit 1:
KB swing // 20
Squat // 20
5 Merkins
R&R -5 each set (except maintain 5 Merkins each round)
Circuit 2:
Napalm // 20
Oblique Lean // 20 each
5 Merkins
R&R -5 each set
Circuit 2:
Deadlift // 20
High Raise // 20
5 Merkins
R&R -5 each set
Circuit 3:
Calf Raises // 20
OHead Tricep Extensions // 20
5 Merkins
R&R -5 each set
30 Chest Press // IC
20 Flutter Kick // IC
10 Hello Dolly // IC
15 Russian Twist // IC
Ab Stretch
(actual numbers on ab work may have varied — I just don’t remember)
COT
BOM