The goal is to complete 1000 reps (Kilo club).
Mosey from The Green to DUMC parking, grab a sandbag or a paver.
Warm-o-rama (First 100):
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SSH x 50 (In cadence)
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Imperial Storm Trooper x 20 (IC)
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Windmill x 15 (IC)
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Cottonpickers x 15 (IC)
The Thang (Next 800):
Shoulders:
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Overhead Press x 15 (IC)
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CDDs x 20 (IC)
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Overhead Seal Clap x 25 (IC)
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Front Seal Clap x 25 (IC)
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Overhead Press x 15 (IC)
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CDDs x 20 (IC)
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Overhead Seal Clap x 25 (IC)
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Front Seal Clap x 25 (IC)
Arms:
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Full Curls x 15 (IC)
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Hi Curls x 15 (IC)
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Low Curls x 15 (IC)
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Skull Crushers x 15 (IC)
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Full Curls x 15 (IC)
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Hi Curls x 15 (IC)
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Low Curls x 15 (IC)
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Skull Crushers x 15 (IC)
Mary Part 1:
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Low Flutters x 30 (IC)
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Low Dollies x 30 (IC)
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Peter Parkers x 15 (IC)
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Parker Peters x 15 (IC)
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Freddy Mercuries x 15 (IC)
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Mountain Climbers x 15 (IC)
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Pillow Talk x 30 (IC)
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W x 15 (IC)
Chest/Back:
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Merkins x 10 (IC)
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Upright Rows x 10 (IC)
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Wide grip Merkins x 10 (IC)
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Bent Over Rows x 10 (IC)
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Diamond Merkins x 10 (IC)
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Merkins x 10 (IC)
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Bent Over Rows x 10 (IC)
Legs:
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Jump Squats x 20
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Lunge x 20 (IC)
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Calf Raises x 30(IC)
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Jump Squats x 20
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Apollo Onyo x 25 (IC)
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Heel Kicks x 25 (IC)
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Squats x 20
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Jump Squats x 20
Mary Part 2:
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WW2 Situps x 10 (IC)
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Rosalita x 15 (IC)
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Mason Twist x 20 (IC)
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JLo x 15 (IC)
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V-ups x 10 (IC)
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Mule Kicks x 15 (IC)
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Mason Twist x 20 (IC)
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Rosalita x 15 (IC)
Homestretch (Final 100):
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Overhead Press x 10 (IC)
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Curls x 10 (IC)
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Merkins x 10 (IC)
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Squats x 10
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WW2 Situps x 10
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Low Dollys x 25 (IC)
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Low Flutters x 25 (IC)