Disclaimer and standard warm up followed by run the pickle

 

The Thang: 5 – 4 – 3 – 2 -1

Using heavy weights  complete 5 reps of each exercise, then run stairs, complete  4, then stairs, etc 

Kneeling Arnold Press 

Split Squat R 

Split Squat L 

 

Bicep to Hammer Curl  

Squat w/ Diagonal Press L 

Squat w/ Diagonal Press R 

 

Tricep Extension 

L Single Leg Dead Lift (w/ kickstand), snatch to inward facing at shoulder Squat 

R Single Leg Dead Lift (w/ kickstand), snatch to inward facing at shoulder Squat 

 

Rows 

Deadlift w/ Calf raise – 

Stand dumbbell on end – Alternating V in/outs or leg overs

 

OH March w/ Pause

Plank Pull Thrus

American Hammers

Glutes/Hips: 30sec w/band, 

1. Lateral side steps L
2. Lateral side steps R
3. Monster Walk Forward
4. Monster Walk Backward
5. Fire Hydrant/Donkey kick L
6. Fire Hydrant/ Donkey kick R
7. Glute Bridge Marches

COT: Participate in hope! 

Name O Rama