Spidey Hustle

It begins like this, a week or so out, planning & plotting & tinkering with a winkie that pushes the PAX to muscle failure, delirium and swole. Day in day out, pondering which order to put the merkins and bear crawls. Then, the night before arrives in the blink of an eye, and your left with a rough outline and past experience to pull off a glorious beatdown. And thus was the Spidey Hustle.

WARM UP
Side Strddle Hops 15 IC
Squats 15 IC
Moraccan Nightclubs 20 IC
Don Quixote 10 IC
Monkey Humpers 15 IC
Imperial Walkers 15 IC

PLEDGE

THANG
Bear crawls 2 lines, reverse bear crawl 2 lines
30 sec – Goble Squats
30 sec – 2 armed Swings
30 sec – Tricep Externsions
30 sec – American Hammers
30 sec – Curls

Bear crawls 2 lines, reverse bear crawl 2 lines
30 sec – Goble Squats
30 sec – 2 armed Swings
30 sec – Tricep Externsions
30 sec – American Hammers
30 sec – Curls

Bear crawls 2 lines, reverse bear crawl 2 lines

1 minute – Shoulder Prees squat
1 minute – Dead Lift
1 minute – Tricep Externsions
1 minute – American Hammers
1 minute –

Bear crawls 2 lines, reverse bear crawl 2 lines

1 minute – Shoulder Prees squat
1 minute – Dead Lift
1 minute – Tricep Externsions
1 minute – American Hammers
1 minute –

Bear crawls 2 lines, reverse bear crawl 2 lines

1 minute Squat/Curl/Press

Ab work: Freddie Mercury 20 IC, Flutterkicks 20 IC, American Hammer 20 IC
Peter Parker 15 IC, Parker Peter 20 IC.

1 minute Squat/Curl/Press

Announcements: JJ 5K, Tuna Run,
COT: Watt’s Up, Lift up Clavin for 25 years of bliss.