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:

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Prayer Request:

Continue to pray for Polly’s mother-in-law