So YHC was at the beach last weekend and noticed he had no abs! Today we worked on that although may still be a few years…

Warm up

SSHx 25

Willie Mays Hayes x10

Good Morning x 10

Arm circle x6

Arm circle x6

Mountain climber x15

Carolina Dry Docks x10

Merkins x 10

The Thang

Lap around track – butt kickers on first straight away high knees on the other Recovery jog to parking lot for suicide

5 spaces and 25 merkins

Then 10 spaces and 20 merkins and continue until

25 spaces and 5 merkins

Run back to track and onto the field for

50 fast cadence count flutter kicks

40 Freddie Mercury’s

50 Mountain Climbers

25 plank Jacks

Lap around track, same as before with butt kickers and high knees

Back to the parking lot for another round of suicides This time all together with dry docks and planking in between sets

Recovery jog back to upper lot for Mary

Mary

1 min plank

10 cadence count merkins ( that’s 105 total for those counting and YHC sure was)

15 cadence count Carolina Dry Docks (again thats 115 total) – thanks for that Ram Air

25 LBCs

10 WWII

15 Russian hammers

10 box cutters