Best way to get back out in the gloom is to Q! YHC couldn’t sleep, so he found some goodies off this thing they are calling ‘the internet.’ Special thanks to Kia for making the trip up to the Northern Province.

WARM

SSH x 20
LBAC x 24
IW and Hillbilly x 20
IsWsTsYs x 10
Johnny Drama x 20
Frog hops x 10
Bird Dogs x 20

THANG
Paying attention to form was the name of the game. 10 strict lunges-front leg at 90 degrees, torso vertical. Merkins with retracted scapula (shoulders up back and down).

Switched between lunges x 20
And Durkin, Merkin, Kneerkins supersets x 26ish (less as we got to muscle failure)

Repeat this 4 times.

Hip openers/activators:

Windshield wipers x 20
Dead Bug Side Planks x 10
Sprint prep against wall 10 sec x 2

Sprint, recover, sprint, recover, sprint
Box breath thrown in there to assist recovery

COT
IPX prep… measuring 200 m at some point
Prayer- each PAX thought of a meaningful quote while performing “world’s greatest stretch”
Shared with PAX

Thank you for letting YHC try some new things!!
Namez