April 7th, 2017 By Chum

Then add 4 more pax, and you get 5 total pax for a sickly led beatdown of arms, shoulders, and more arms.

Disclaimer; after a week on the IR, YHC doesn’t claim to know in the least what he is doing or going to do. Follow at your own risk.

WARMUP

• SSH x 20 IC
• IW x 20 IC
• Mountain Climbers x 20 IC
• Grandpa Jacks x 20 IC

THE THANG I

• Mosey to the ball field for a little ladder on the hill.
• 10 right arm KB Swings oYo
• Right arm Waiter’s Carry up the hill
• 10 left arm KB swings oYo
• Left arm Waiter’s Carry down the hill
• rinse and repeat with the follow rep ladder (10/10, 20/20, 30/30, 40/40, 50/50)

THE THANG II

• Mosey back to the parking lot for some Ciabatta
• Ciabatta I (30s work, 20s rest, 8 rounds)
  • round 1 – chest press
  • round 2 – merkins
  • round 3 – chest press
  • round 4 – merkins
  • round 5 – chest press
  • round 6 – merkins
  • round 7 – chest press
  • round 8 – merkins
• Ciabatta II (30s, 20s, 8 rounds, double bells, alternate rounds with partner)
  • rounds 1-8 – double bell chest press
• Ciabatta III (30s, 20s, 5 rounds)
  • rounds 1-5 – standing upright rows

COT

NMM

• always an honor to lead. Always.
• Hugo proved he is no stranger to the press work and made it look easy. Maybe you should move up in weight class.
• Strong work by all the pax in the chilly gloom this morning. Let’s get our numbers up. Get the pax stronger.

Mint Hill Metal

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