Warm-up:
- SSH x 15 (IC)
- Toy Soldier x 15 (IC)
The Thang:
- 2 x 20 yd sprints, 10 merkins (IC), 15 squats (IC)
- 4 x 40 yd sprints, 10 wide-grip merkins (IC), 15 Opollo Onyo's (IC)
- 6 x 60 yd sprints, 10 narrow-grip merkins (IC), 15 slow squats (IC)
- 8 x 80 yd sprints, 10 merkins (IC), 15 squats (IC)
- 10 x 100 yd sprints, 10 diamond merkins (IC), 15 squats (IC)
- 8 x 80 yd sprints, 10 merkins (IC), 15 jump squats
- 6 x 60 yd sprints, 10 manmaker merkins (IC), 15 slow squats (IC)
- 4 x 40 yd sprints, 10 wide-grip merkins (IC), 15 Opollo Onyo's (IC)
- 2 x 20 yd sprints, 10 merkins (IC), 15 jump squats
- 30 yd lunge walk out and back
- 100 yd mosey out and back
- Up and down the stairs x 3
- Mary of various variety