January 25th, 2017 By Dutch

6 cinderblock ready pax emerged from the fartsack this morning to achieve maximum results with the IRON FIST. One even drove up from Lexington, SC to workout with the Tradition AO – as he must have heard about our stellar and physically challenging routine from those who have experienced the famous (in yhc’s mind) full body beat downs in the past. Welcome Buzzsaw!

Warmorama- various and sundry warmups

The main event -Partner up for – grab a CB or some bricks –

P1 – CB overhead to the curb and back while P2 does Mason Twist w/ brick -switch for 200 total
next
P1 – CB straight out to the curb and back – while P2 does CDD – switch for200 total
next
P1 – CB curl to the curb and back – while P2 does staggered sumo squat w/ another CB – 200 total

finally
P1 – CB Overhead press to the curb and back – while P2 does CB burpee – one time each

Put the CB’s back and circle up for a 10-1 progression
SSH>>>SumoSquat>>>Merkin>>>LBC 10 to 1 in rapid succession until complete. Great way to get the heart rate moving upward.

MARY
COT
BOM
Great work men- always a pleasure to Q it up.

Tradition