DATE: 12/24/20
AO: The Stairs
QIC: Madoff
PAX: Draper, Bart Simpson
Pre-Blast:
blackops at the stairs tomorrow too, 5:30. no poetry here, just the joyous up & down cadence of stairs. join for coupon/stairs circuits or you vs you.
WARM-o-RAMA
Stretching
THE THANG
Carry coupon to top of stairs. 5 rounds of 4 sets, starting at 15 reps, then 14, 13, 12, 11. Sets included coupon curls, coupon rows, merkins, dips.
In between each round, jog to street corner & back, then down & back up stairs for next round.
Each time up the stairs:
- First, as fast as possible,
- Second, normal,
- Third, every other step,
- Fourth, as few steps as possible.
MARY
2X
15 BBS
15 LBCs
15 American Hammers each side
End of Workout
Circle of Trust (CoT)
- Count-O-Rama
- Name-O-Rama
Madoff