Warm Up

SSH x 25
WMH x 10
Good morning x 10
Little baby arm circles x 10
Harvester x 10
Imperial walkers x 15
Slow Merkins x 10

The Thang

Misery Mile

4 laps around Duke track
First lap – Stop at each quarter (of the quarter mile track) for incrementing Merkins
10 reps, 15 reps, 20 reps, 25 reps
Second Lap – Repeat but with WWII
Third Lap – Squats: 20, 25, 30, 25
Fourth Lap – Bear crawl, Bunny hop, backwards run, lunge walk

Cinder Block Fun

Grab a cinder block and circle up
Bicep curls x 20
Overhead press x 20
Row x 20

Mosey to the steps for:
Dips x 20
Step ups x 20 (10 each leg)

Repeat everything x 2

Mary

Hammer x 20
LBC x 20
Flutter Kick x 20