Warmup: the usuals

SSH

IST

Hillbilly

Merkins

Mnt Climber

Low slow squats

Cotton picker

Windmill

The workout:

Mosey

People’s chair and balls-to-the-wall x2

Mosey to bricks-

The Sterling (front shoulder raises, side shoulder raise, merkins 10, 9, 8,…)

Cinder block walking curls and tricep extensions

Cinderblock sumo squat at the bottom of the hill, sprints to the top, WWIIs at the top and run back

-Repeat with derby double taps and merkins

-Repeat with squat to shoulder press and burpees

Cinder block walking curls and tricep extensions

40 count flutter kicks in caidence

COT:

Dutch knee recovery