YHC is getting a little tired of the same old warm up; SSHs, IWs, Merkins, squats, mumble chatter, plank, ect

So we mixed it up at bit

Warmup:

Mosey to playground;

Complete 3 Rounds in 5 minutes

5 pull ups

run to sidewalk and back (~80yd)

10 push ups

run to sidewalk and back

15 squats

run to sidewalk and back

The Thang:

Partner up

Each group was issued a 7ft length of rope (workout inspired by Bounty Hunter; Thanks Tommy!)

The middle rope was placed around the waist of Partner 1 and Partner 2 provided resistance by holding the ends of the rope

Round 1

Sprint 30yds

Switch partners

Sprint 30yds

Repeat

Round 2

Reverse sprint 30yds

Switch partners

Sprint 30 yds

Repeat

Round 3

Sprint 30yds under resistance, partner releases rope, sprint 30yds with no resistance

Each partner went twice

Round 4

Same as above, but reverse sprint 30 yds under resisitance

Round 5

Individual suicides, 15yd increments up to 75 yds

Mosey to stairway to heaven

Partner carry suicides:

P1 carry P2 to the first light pole, walk down together, switch and repeat.  Increase distance until you have made it to the 4th light pole

Mosey to the big grassy hill off the concrete walking path:

Complete three hill sprints

After the first sprint complete 5 squat jumps.

After 2nd sprint 10 SJs,

After 3rd sprint 15 SJs

Mosey back to WEP when done

PAX completed SSHs while waiting on the six:

With 15 minutes left the PAX completed some strength training:

Alternating sets of pull-ups and push ups

Pax completed 3 sets of pull ups and push ups at a slow four count pace.  Each set was done at their half rep max

Then PAX completed three sets of each at their MAX SPEED MAX REP

The final sets were isometric holds at 100% flex, 10% flex, and 50% flex until failure for each exercise

A quick indian run back to COT and we were done:

Prayers for Grand Strands Uncle and New 2.0 on the way

Prayers for all teens struggling today

Sorry if I missed anything!