Ten gloom gods from the far reaches of Natville descended upon the hallowed ground of the K&W basement to complete the following self-improvement activities.
- Noland Ryan
- Wojo Squats
Instructions: Complete the following super-set doing five single-count reps for each exercise. After completing the super-set, run to the first cone and return to the baseline. Repeat the aforementioned steps as you progress through the marked distances (suicide drill). Complete as many rounds as possible.
- Goblet Squat
- Romanian Deadlift
- Bentover Row
- Standing Shoulder Press
- Split Squat with a Tricep Extension (Five reps for each side)
- Audible Called: Lunge Walk with a Dumbbell Rifle Carry to the furthest cone/marker and return to the baseline.
Jackhammer Ladder (5×5…20×20: Merkin/American Hammer)
Single American Hammer
Fannie, Frosty, Don’t Cha Know, Stretch, Gecko, Shocker, Lynda, Hyleck, Bushwood & Slumlord-QIC