17 of F3’s finest posted with YHC for a hot muggy BC.
COP: SSH x20 IC, Mountain Climbers x20 IC, IW x20 IC
Thang: Form the Pax into three groups. Three pain stations througout the AO, each Pax completes each exercise and rep before the group moseys to the next pain station station.
Pain Station 1: 3 sets / 10 reps 80 lbs. sand bag, 3 sets / 10 reps clean and press 60 lbs. sand bag, 3 sets / 10 reps lunges 50 lbs. sand bag
Mosey to the kiddie park
Pain Station 2: 3 sets / 8 reps wide pull ups on cable, 3 sets / 8 reps underhand pull ups on cable, 20 Buddy get-ups each PAX
Mosey to the Pits
Pain Station 3: 3 sets / 10 reps curl 40 lbs sandbag, 3 sets / 10 reps wide, normal, and diamond merkins, 3 sets / 10 reps dips
Mary: chill cuts, Indian sit ups, freddie mercury
Devo by YHC