Stairway to Heaven

Stairway to Heaven

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

1. Derkins x 10
2. LBC’s x 10
3. Step Ups x 10
4. Flutters x 10 (2 is 1)
5. Dips x 10
6. Heels 2 Heaven x 10
7. Cinderblock Curls x 10
8. Big Boy Knockouts x 10 (Big Boy situps with two cross punches at the top)
9. Mountain Climbers x 10 (2 is 1)
10. 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.