February 17th, 2020 By King Louie

Three men showed up to focus on their arms with YHC. It went something like this:

’round the church mosey

Warmorama:
SSH x 25
IST x 11
Cotton Pickers x 10
Windmill x 10
Merkins x 5
Mountain Climbers x 10
Arm Circles
Michael Phelps

KB Swing x 20
Curls x 7 single count
Goblet Squat x 10 IC
Extenions x 7 single count
Sumo Squat x 10 IC
Curls x 7 single count

Swing x 20
Curls x 7 single count
Goblet Squat x 10 IC
Extenions x 7 single count
Calf Raises x 10IC
Curls x 7 single count
Sumo High Pull x 20 OYO
Extenions x 7 single count
Dutch Cucumbers x 10IC each side
Bent over Row x 10IC
Curls x 7 single count
Single Arm Shrugs x 10 IC each side
3s Pause Shrugs x 10
Extenions x 7 single count
Shoulder Press x 20 IC
Curls x 7 single count
Chest Press x 10 IC
Skull Crushers x 7 single count

Repeat the above section, but with everything (except curls, extenions, and skull crushers at half reps)

Finish the arm pump with:
Curls x 15 IC
Skull Crushers x 10 IC

Mary:
Serratus Crunch x 10 OYO
KB Windshield Wipers x 5 each side
Reverse Crunch x 10 IC
Freddy Mercury x 10 IC
Plank 60s

SWAT

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