The Dirty Diaper Remix

The Dirty Diaper Remix

DiCCS (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

• Run .5 Mile
• SSH x 15 IC
• Imperial Walkers x 15 IC
• Moroccan Nightclubs x 15 IC
• Mountain Climbers x 10 IC
• Merkins x 10
• Calf Stretch
• Potato Pickers x 10 IC

The Thang:

• Find a 300m stretch of road
• 3 stops on way out every 100 yards, 3 stops on way back every 100 yards
• 7 exercises, perform each exercise 7 times on the 3 stops out and back
• Merkins (42 Total)
• Bobby Hurley’s (42 Total)
• Big Boy Situps (42 Total)
• Hand Release Merkins (42 Total)
• Heels to Heaven (42 Total)
• Squats (42 Total)
• Burpees (42 Total)

• 25 Cinderblock Curls, run 75 yards up hill and back
• 25 Cinderblock Shoulder Presses, run 75 yards up hill and back
• 25 Cinderblock Bench Press, run 75 yards up hill and back

Done!

Thanks to Speed Bump for taking us out today