DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
- Run .50 Mile
- SSH x 15 IC
- Imperial Walkers x 15 IC
- Moroccan Nightclub x 15 IC
- Merkins x 10
- Calf Stretch
The Thang:
Stairway to Heaven
- Complete exercise 1, then run to the top of a 1/10 mile hill and back
- Complete exercises 1 and 2, then run to the top of a 1/10 mile hill and back
- Complete exercises 1,2, and 3, then run to the top of a 1/10 mile hill and back
- Continue until exercises 1-10 are completed with a final run
- Derkins x 10
- LBC’s x 10
- Step Ups x 10
- Flutters x 10 (2 is 1)
- Dips x 10
- Heels 2 Heaven x 10
- Cinderblock Curls x 10
- Big Boy Knockouts x 10 (Big Boy situps with two cross punches at the top)
- Mountain Climbers x 10 (2 is 1)
- Burpees x 10
Extra Credit:
- 20 Cinderblock curls
- 20 Cinderblock triceps extensions
- 20 Cinderblock presses
- 20 Cinderblock swings
- 20 Cinderblock bench presses
- 20 LBC’s with Cinderblock
- 20 Cinderblock bench presses
- Run to top of 1/10 mile hill and back
Done!
Thanks to Speed Bump for taking us out in prayer.
About the author