Posted by Floyd for Cardiac…..

7 pax took advantage of the potentially last warm morning for the foreseeable future, and got acquainted with the Escalator.

The Thang:

Warmup: SSH x20, Good Mornings x10, Willie Mays Hayes x10, Merkins x5, ½ mile jog

The Escalator:

10x wall jumps

15x wall jumps, 10 x merkins

20x wall jumps, 15 x merkins, 10 x side shuffle squat with rocks

25x wall jumps, 20 x merkins, 15 x side shuffle squat with rocks, 10 x overhead press with rocks

30 x wall jumps, 25 x merkins, 20 x SSS with rocks, 15 x overhead press with rocks, 10 frog jumps

30 x merkins, 25 x SSS with rocks, 20 x overhead press with rocks, 15 x frog jumps

(cut short due to time) 30 x overhead press with rocks, 25 x frog jumps

Over head rock carry over to the parking lot, time to do some ¼ mile sprints!

1st sprint: group 1 does ¼ mile sprint, group 2 does bi’s and tri’s with rocks until group 1 finished (then switch it up)

2nd sprint: Group 1 does ¼ mile sprint, group 2 does calf raises while holding rocks overhead until group 1 finished (then switch it up)

Mary: Bows and toes while catching our breath from the sprints, Miley’s x 20, 6in leg raise until all legs were on the ground.

0 Replies to “Insane Rock Escalator”

  • I really hate that I had to miss this workout. Strong Q, Cardiac. 7 PAX. That is amazing. I hope we keep up the momentum.

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