3 pax posted the VSF and commenced the Top Shelf beatdown.

<span style=”font-size: small”>Warm up
Run to top alternate karaoke with high knees on way up, lounges with butt kickers on way down
Merkins x 25
Air squats x 25</span>

Plank x 90 sec
6” leg raise x 60 sec
Plank x 90 sec
6” leg raise x 60 sec
Plank x 90 sec
6” leg raise x 60 sec

Run to corkscrew
Peter Parkers x 40
Knee up Merkins x 20
Mountain climbers x 40

Down the stairs
Russian hammers x 30
LBCs x 40
Up the stairs – right leg hop, left leg, both legs, high knees

Mary
Slow Mo FMs x 20
Plank x alap

COT

Moleskin:
– This workout idea was unashamedly stolen from Floyd. YHC is not sorry. YHC’s abs are.