Tomorrow is technically a Murph Monday, but we don't Murph at The Sword. YHC has been absent during our long quarantine. Some blame placed on having a newborn and a toddler and not getting much time to myself, but definitely blame on myself for low self-accountability. The beaches may all be closed, but this shouldn't stop the pax from working on their beach bods. The workout below was created by YHC as motivation to lose my quarantine gut while still working out the whole body.
Warm-A-Rama
- SSH x 20 IC
- IST x 20 IC
- Windmill x 20 IC
- Squat x 20 IC
The Abdominal Snowman
- 15 V-Ups w/ Coupon
- 20 Big Boy Sit Ups w/ Coupon
- 30 Mason Twists w/ Coupon (One Twist = going left and then going right)
- 50 Chest Press w/ Low Flutter (You are counting presses as reps and fluttering until you finish)
- The Hundred (Legs straight at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100)
Run a lap of your desired distance (or don't if you're garage-bound like YHC)
- 10 Burpees
- 25 Merkins
- 30 Skull Crushers
- 40 Swings
- 100 Mountain Climbers (single-count each leg, 25 in cadence if easier to count in your head)
Run a lap (or don't)
Complete 3 sets.
Mary
Not required.