4 of Durham’s finest appeared out of the gloom to start their Tuesday morning with “The Shaft”…
Warmup: SSH, windmills, IWs, twists/arm circles, yogging around the top deck
Up and down the corkscrew of death ramp via indian run
4 corners pyramids: start on level 6 at each corner of the garage perform exercise then sprint to next corner, etc… until at top deck
#1: 10 air squats, 1 merkin, 40 count plank (bows/toes)
#2 9 air squats, 2 merkins, 40 count plank
#3: 8 AS, 3 M, 40 count plank… you get the drift…
Circuits – time to break out “The Shaft”.. 30 pounds, 40 inches long, 3 inches in diameter..
station 1: pullups x10
station 2: box jumps x10
station 3: front squats with “The Shaft”
station 4: LBCs until next guy done with pull ups
3 rounds of first circuit
station 1: russian split squats, round 1 5 each leg, round 2 10 each leg
station 2: russian hammers, round 1 10, round 2 20
station 3: dips, round 1 10, round 2 20
station 4: overhead press with “The Shaft”, round 1 10, round 2 20
ran out of time for Mary —> COT
