YHC was on Spring Break so it was a great time to make an appearance at Smackdown. 😀
DISCLAIMER
THE THANG:
Mosey to pull-up bars
15 Burpees OYO
10 WM IC
10 TTT IC
10 Slo-Mo Squats IC
5 Merkins IC
10 Slo-Mo Squats IC
5 Merkins IC
10 Slo-Mo Squats IC
5 Merkins IC
10 Slo-Mo Squats IC
5 Merkins IC
Boat-Canoe, change position on Q’s cadence
Jane Fonda both sides all IC 10X up and down, 10X back and forth, 10X in a circle
Slim-Jim X10 OYO each side
Plank for 1 min
5 Rounds of the Spurcuit:
5 pull-ups at pull-up bar
10 Dips at bench #1
10 Merkins at bench #2
10 Dips at bench #3
10 Merkins at bench #4
10 Squats at Fence
70-80% Strides back to pull-up bar
Rinse and Repeat
Mosey to bottom of stairs
Free Bird
Alternation of arm circles, overhead claps, thumb raises, seal claps and squats while free bird was playing in the background. Exercises were performed until the end of the song.
Countorama
Namorama
Ball of Man and closing prayer