Abs/Arms/Shoulder Work at Varsity – 3/30/18

8 Good Men joined YHC at the Varsity on this Good Friday.

Mosey around the parking lot to the black top.

Warmup

  • 20 side straddle hops
  • 10 count count Moroccan night clubs
  • 10 4 count windmills
  • 15 4 count merkins
  • 20 mountain climbers
  • 10 4 count pickle pounders (not sure if that is the actual name…but it is now…thanks Jekyll)
  • 10 4 count high steps

The Thang

  • line up on the black top goal line
  • 10 Carolina dry docs every 10 yards
  • sprint back to start
  • 20 4 count flutter
  • 5 pickle pounders every 10 yards
  • sprint back to start
  • 20 4 count flutters w/ holds

Mosey across the parking lot, down the hill to the wall

  • 10 4 count wall sit toe touches
  • 5 4 count hand stand merkins
  • rinse repeat x3

Mosey to the pull up bars

  • 10 pull up/toes to bar combos (1 pull up, 1 toes to bar, x 10)
  • Captain Thors 5×20
  • 10 pull up/toes to bar combos (1 pull up, 1 toes to bar, x 10)
  • 10 Xs and Os
  • 10 chin up/knees to chest combos (1 chin up, 1 knees to chest, x10)
  • 10 4 count heels to heaven
  • 10 chin up/knees to chest combos (1 chin up, 1 knees to chest, x10)
  • 10 4 count freddie mercury
  • 5 combo ups (1 hand in pull up position, 1 hand in chin up position)
  • switch hands, 5 more

Mosey to COT

– Ginsu

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