YHC joined 5 other men looking for some sanity in this insane situation. What better way to start the week than with a Sunday Morning beat down. With the shovel flag planted and the freedom hammer on full display, time for a disclaimer, and then…..
Mosey to the front of the museum for the warmup
SSH IC x 31
IW IC x 20
Grass grabbers IC x 10
Abe Vigodas IC x 10
Peter Parker IC x 20
Shoulder Taps IC x 20
At the Fountain:
RL step ups IC x 20
Dips IC x 20
LL step us IC x 20
Mosey to the tree line where YHC has cones set up at 25 foot increments:
Suicides!
Round 1
Sprint to cone 2 and back to cone 1
sprint to cone 3 and back to cone 1
sprint to cone 4 and back to cone 1
sprint to cone 5 and back to cone 1
Burpees OYO x 10
Round 2
Full suicides set
‘mericans OYO x 20
Round 3
Full suicides set
Squats x 20
Round 4
Full suicides set
Lunges x 20
Round 5
Full suicides set
Burpees x 10
Indian Run to Foundry
Stations:
Station 1 (timer) – sprint to track, 5 burpees and sprint back
Station 2 Pull-ups or rows AMRAP
Station 3 Box jumps or step ups AMRAP
Station 4 Flex hang 90 degrees
Station 5 WW2 Sit-ups AMRAP
Station 6 Squats AMRAP
Indian Run to back side of Museum for Sunday Mornings:
10 air presses in peoples chair
5 donkey kicks
Balls to the wall with one shoulder press
Repeat x 5
With 1 minute left, complete one more set of suicides.
COT with count off, name-o-Rama, announcements, intentions and ended with a prayer to the Sky Q, minus the Sweaty BOM.
Thanks for posting with me!
SYITG
