With the upcoming Iron Pax and the lack of time to really prepare a bootcamp YHC decided to pull out week 1 of the 2018 iron Pax with a slight modification.
Warm-up:
25 SSH in Cadence
Run to pullup bar.
The work:
4 rounds of the following:
50 Air squats
40 Big BoiSitups
30 Merkins
20 Bonnie Blairs
10 Burpees
400 meter run
The slight modification is the exercises will be done half at a time (i.e. 25 air squats, 20 Big boi,…..) to allow everyone to get a portion of each exercise done. Once a pax finishes their work they then help other pax complete reps to allow for a team run.
Round 1: after all reps 400m Indian run
Round 2: after all reps 400m Indian run
Round 3: after all reps 400m run together as a team
Round 4: individual 400m run as fast as you can go.
All completed the work with time left.
21/15/9 Pullups, bar dips, calf raises (I think, waited to long to do back blast)
Announcements:
signup for ironpax
Prayer Request:
Continue to pray for Polly’s mother-in-law