YHC is a timely guy. I like to start on time, have enough time, times on the calendar, time for this, time for that. So, we hit the Big Dance, and the clock, and made the most of that 45 minutes.

Warmup:

15 SSH
15 Merkins
10 WMH
10 Merkins
10 LBACs and Reverse
5 Merkins

(at this point, PAX Justice commented that YHC was not fooling around with this workout. I, in fact, was most certainly not)

The Thang:

Phase 1:
We alternated between tennis court suicides (we might need to come up with a more appropriate term for the aforementioned sprints, I’m open to suggestions) and 5 minutes of fun. For the suicide, there was a different mode of transportation forward, and quick exercise at the end of each tennis line. PAX could then run back. The 5 minutes were broken down into 20 seconds exercise 1, 20 seconds exercise 2, 20 seconds rest. Here’s how it looked:

Sprints 1:

Bear crawl to line
Burpee x number line (1,2,3,4)
Run back to baseline
LSH until everyone finished

5MoF 1:

20 seconds of merkins
20 seconds of mountain climbers
20 seconds of rest

Sprints 2:
Bunny hop to line
Jump squats x number line (1,2,3,4)
Run back to baseline
LSH until everyone finished

5MoF 2:

20 seconds Sumo Squat
20 seconds Jump Lunge
20 seconds Rest

(unofficial water break for some PAX)

Phase 2:

We did 3 interval suicides, everything you had left in the tank. You had two minutes to complete the sprints, whatever time you had left was for rest. After those were finished, we moseyed to the way for Ring of Fire Peoples Chair. To, you know, rest.

Mary:

Flying V’s x5
Flying V’s x10
Flying V’s x15
Flying V’s x25
LBCs x30

COT: Prayers for recovery for friends and loved ones. SO to Happy Gilmore for supporting Habitat, if any guys want to help him out, hit him up on Slack.