Six Pax stormed the gloom and a beautiful May day morning. YHC’s Ringer and Beast decided that they would split the workout after allowing some of the new Pax an opportunity to warm up the group and practice their cadence counts.

Warm up – Pax choice
A combination of SSH, IW, Squats, Windmills, Merkins, and one other.

Plyo – Legs – Beast (20 min)
10 x Pop Squats
10 x Around the World Lunges – forever known as Daft Punk (Daft Punk – Around the World)
10 x High Tuck Jumps
60 sec x Football drills with a few drop downs mixed in
10 x Baryshnikov (switch lunge)
10 x Frog Jumps
10 x IC Burpees
20 X Riverdance (toe touches)
10 x Box Jumps
10 x Long Jumps

Rinse and partial repeat:
5 x Pop Squats
5 x Daft Punk
5 x High Tuck Jumps

Pass it off to Ringer for some KB fun.

One lap mosey around parking lot.

Meet at the top of 50 yard hill. The next idea is a KB exercise, sprint down the hill, body weight exercise, sprint up the hill. Trying to achieve a full body cardio and strength workout.

First round
10 clean and press each side at the top 30 Merkens at the bottom.

#2
20 KB squats at the top 25 CDD at the bottom.

#3
15 bicep curls at the top 10 Burpee’s at the bottom

#4
10 one arm tricep extensions each arm 10 with both arms at the top 10 bomb jacks at the bottom

#5
15 rows at the top 25 Murkins at the bottom

#6
5 Turkish get ups each side 10 Burpee’s at the bottom.

COT