Disclaimer

Warm up: good mornings, Toy Soldiers, Windmills, Arm circles forward/backward, Phelps, OH Claps JJ 10 per Pax =100!

The Thang:

Pyramid of Pain start w/ 5 exercises, complete 10 reps of each.

>5 exercises – 10 of each:

Weighted Squats

OH Press

Deadlifts

Woodchops L/R

Renegade Rows HC

Run or walk 5 laps around the pickle

>4 exercises – 15 of each:

Weighted Squats

OH Press

Deadlifts

Woodchops L/R

Run or walk 4 laps around the pickle

>3 exercises – 20 of each:

Weighted Squats

OH Press

Deadlifts

Run or walk 3 laps around the pickle

>2 exercises – 25 of each:

Weighted Squats

OH Press

Run or walk 2 laps around the pickle

1 exercise – 30 reps

Weighed Squats

Run or walk 1 lap around the pickle

Abs:

7 reps of each; rinse and repeat w/6 reps, then 5 reps of each

BGSU

Flutter Kicks

Heels to Heaven

Dead bugs

Ankle biters

COT: Running up a hill is a bitch until you adapt to the hill. Then it’s not. The hill is the same but you are different and as a result, so is your experience. Easy or hard is about you, not the hill.

Don’t wait for your hill to change ~ Craig Harper

Name o Rama