Warmup
- run a lap
- SSH x 25 (IC)
- Cotton-pickers x 10 (IC)
The Thang:
- run one section of stadium steps, merkins x 10 (IC)
- repeato for th remaining sections
- run a lap
- line up on first step: 10 8-ct body builders, step up one step, 9 8-ct body builders, step up one step
- repeat down to 1 8-ct body builder
- low curls, high curls, full curls x 10 (IC)
- shoulder presses x 10 (IC)
- partner shoulder shrugs/merkins x 20 (IC)
- partner side bends/commishs x 30 (IC)
- run a lap
- polish-twists x 15 (IC)
- multiple core exercises
recover-recover