Leg day is an essential part of a well-rounded workout routine. What better place to ensure the legs get a good workout than Satan’s Hill?
Warmup CoP
Mosey
Side Straddle Hops
Helicopters
Windmills
Water Wheels
Ukrainian Soldiers
Imperial Walkers
Standing Quad Stretch OYO
Knee Pulls OYO
Merkins
Cocaine Bear Crawl
Bear crawl to the back of the parking lot stopping at each white line to do a Merkin.
Mosey BTTF for a Triple Check
1. Runner to the back of the parking lot
2. Side Hops over parking lines
3. Copperhead Squats
Mosey to Satan’s Hill for a Triple Nickel
5x Wojo Squats (slap pavement on each rep)
Run to the top of Satan’s Hill
5x Wojo Squats
Run to the bottom of Satan’s Hill
5x Wojo Squats
Indigenous Lunge Walk up Satan’s Hill – This was going to be Walk Like an Egyptian but I am glad it wasn’t, we would still be there.
Bolt 45s
15 reps of only the upper half of a Squat
15 reps of only the bottom half of a Squat
15 full range Squats
Mosey BTTF for a DORA
100 Dips off the curb
200 Copperhead Squats
300 Toe Taps on curb (singles)
The Butkus Competition for 1 minute, groups of 2.
Whoever did the least reps in that 1 minute had to pay with 5 burpees.
Ring of Fire – 10 Merkins each
Numbers > Names > Announcements (check Slack)
Moment of silence to think about whatever each person needed. Hopefully this was the hardest thing you had to do today.