Warm-Up (IC Unless Noted)
We eased—loosely defined—into the morning with:
• Grass Grabbers x10
• Abe Vigodas x10
• Imperial Walkers x15
• Imperial Squat Walkers x10
• SSH x31 (Because… reasons.)
• Bat Wings x10
• W–Y–T Raises x10
• Chicken Legs (Crowd pleaser. Crowd sufferer.)
Legs warm? Shoulders warm? Core warm? Great—time for the real fun.
________________________________________
Main Event: TABATA TIME – 3 ROUNDS OF PAIN
:40 on / :20 off… repeat until questioning life choices.
1. American Hammers – 10 lb weight
2. Squats – 30 lb ruck
3. Merkins – Perfect Pushup handles
4. Step-Ups – 20 lb plate using a wooden box
5. Curls – Two 15 lb dumbbells on a stability pad (#WobbleGainz)
6. Rows – 60 lb sandbag
7. Halos – 27 lb kettlebell
8. KB Swings – 45 lb kettlebell
9. Speed Rope
10. Weighted Rope
11. Heavy Battle Rope
By Round 3 the ropes were winning.
________________________________________
Mary
• 8-count Body Builders IC x10 (Yes, for Mary… because why not?)
• Flutter Kicks IC x25
________________________________________
COT
