Warm Up
Neck rolls
Trunk rolls
Big arm circles
Small arm circles
Imperial Walkers
Side saddle hops
Merkins
Michael Phelps
Mtn Climbers
~40 yard skips
~150 yard jog
Workout A
Underdog pull ups – 100 reps
Squats – 100 reps
30 yd mosey
Workout B (Total of 2 cycles)
Shoulder taps – 20 reps
Karaoke ~60 yds.
Dips – 20 reps. [Repeat exercises again]
30 yd. mosey
Workout C (Total of 3 cycles)
Arm Hangs – 2 minutes
Step Ups – 25 reps each leg. [Repeat exercises 2 more x’s]
~100 yd mosey
Workout D (Total of 2 cycles)
Gas pumpers – 15 reps
Curls (w/coupon) – 20 reps
American Hammers – 20 reps
Miracle Merkins – 10 reps (hold in down & up positions for approx. 3-5 seconds. NO chest on the deck during downward hold)
~40 yd jog to flag
DONE