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The Dirty Diaper Remix

DiCCS (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

  • Run .5 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Moroccan Nightclubs x 15 IC
  • Mountain Climbers x 10 IC
  • Merkins x 10
  • Calf Stretch
  • Potato Pickers x 10 IC

 

The Thang:

  • Find a 300m stretch of road
  • 3 stops on way out every 100 yards, 3 stops on way back every 100 yards
  • 7 exercises, perform each exercise 7 times on the 3 stops out and back
  • Merkins (42 Total)
  • Bobby Hurley’s (42 Total)
  • Big Boy Situps (42 Total)
  • Hand Release Merkins (42 Total)
  • Heels to Heaven (42 Total)
  • Squats (42 Total)
  • Burpees (42 Total)

 

  • 25 Cinderblock Curls, run 75 yards up hill and back
  • 25 Cinderblock Shoulder Presses, run 75 yards up hill and back
  • 25 Cinderblock Bench Press, run 75 yards up hill and back

Done!

Thanks to Speed Bump for taking us out today

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