0500 the day after Christmas called for a quick standard to warm up the lazy legs
0526 Ich finished up and sees Copperhead waiting. To be 100% honest I was perfectly fine with sad clowning and not pushing it too hard, but since young Copperhead showed up I owed him a good 45 minutes of pain.
0530 let’s get it!
Warm up
- SSH x20
- Hillbillies x10
- High knees x10
- Carrot puller x10
- Windmill x10
The thang
- 1/2 mile lap
- 5 pull ups
- 10 skull crushers
- 15 curls
- 20 merkins
- 25 bent over row
- 30 shrugs
- 35 squats
- 40 around the world
Repeat x4
Mary
- Low flutter x15
- LBCs x15
- Crunchy frog x15
- American hammer x15
- WW2 x15
- Suzanne somers x15 ea
- Pretzel crunch x15 ea
Recover recover
Huge shout out to Copperhead for showing up the day after Christmas to keep me accountable. Otherwise, I might’ve skipped straight to coffee. Strong work man, we need more Pax like you.
until next time,
Ich🎃
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