2 Runners got together at Swift Creek Middle in an effort to get swole. Instead of the normal Run heavy workout at The Graveyard Shift, this morning’s workout was going to blast those pecs and shoulders. YHC found a workout more designed for weight training and modified it to bodyweight and Coupon exercises. Here’s what it looked like.
Run 2 laps to warmup, then lots of Side Straddle Hops and Arm Circles.
6x Tempo Werkins
12x Decline Merkins
25x Incline Diamond Merkins
30x Double Clutch Jump Squats
6x Depth Charge Merkins
12x Military Merkins
25x Coupon Chest Press
25-30 LBCs
Run a lap
6x Tempo Decline Dry Docks
12x Kneeling Overhead Presses
25x Carolina Dry Docks
Run 1/2 lap
6x Tempo Werkins
12x Decline Merkins
25x Incline Diamond Merkins
30x Double Clutch Jump Squats
6x Depth Charge Merkins
12x Military Merkins
25x Coupon Chest Press
Finish with one set of Merkins to failure of choice to finish. (This did not take long)
