5-10-15-20 Blended


A cloudy 73 degree day in downtown Cary. 8 men showed up for a Rush Hour beat-down. Welcome back Chewie after back surgery.

Warm Up

  • 5 burpees
  • Good afternoons “mornings”
  • Fazio arm circles
  • Overhead clap
  • Seal clap
  • Calf stretch with merkins
  • Squats

Thang 1

4 exercises blended together at 7 corners

  • 5 burpees
  • 10 merkins
  • 15 mountain climbers
  • 20 jump squats

Thang 2

Ramp work:

  • Bear crawl up first section, 5 burpees
  • Lunge walk next section, 10 merkins
  • CRab crawl next section, 15 mountain climbers
  • Frog hop next section, 20 jump squats
  • Reverse on way back down

Thang 3

  • 20 quick feet
  • 20 dips
  • 20 Side Straddle Hops

Mary

  • 10 T-Bomb
  • 10 Hello Dolly
  • 10 Box cutters
  • 10 each side side plank star crunch (thanks Hi-Liter!)

See also