Calf Cardio Crusher

Conditions were ideal for a Beatdown at Chop Shop! There was the perfect balance of heat & humidity to have the pax believe we were magically transported North of Florida.

Today we embarked on a a full-body workout focused on high-tempo, cardio-based exercises. The “Fling” was introduced!

Bernie should have joined us… his slender calves could have used the work!

WARM UP
All done IC
– 10 SSH
– 10 LBAC Fwd
– 10 LBAC Bkwd
– 10 reachers
– 10 Don Quixote

THE THANG 1

The Circuit x 5

— Jump rope x 45 seconds

— Mountain climbers x 45 seconds

— Iron Mikes x 45 seconds

10 seconds were allowed for transition. An extra 15 seconds given after each circuit was completed.

1 minute rest given after all 5 circuits. Then straight into…

THE THANG TWO

The Circuit x 5

— SSH x 45 seconds

— Burpee x 30 seconds

— Flings x 45 seconds

— Jump Squats x 30 seconds

— High knee sprint x 45 seconds

10 seconds allowed for transition. No extra time given.

After all 5 circuits we moved to the pull-ups bars. 10 pull-ups + 10 merkins. 2 sets.

COT
– Prayers for Big Reds mom
– Hot Lips move
– Ian
– Trinity Rescue Mission Clay shoot
– Extinguisher