Warmup with good mornings, side shuffle hop and windmills. Next run 1/4 mi to do 3 sets of single arm incline merkins, high alternating left right step ups and dips. Then run 1/2 mi to next station for three bridge sprints with LBC, single arm merkins, Russian hammers, dying cockroaches, calf raises and standard merkins. Next run 1/4 mi for a hill suicide followed by a plank hold. Finish it off with a 1mi run back to the start.