There were just two of us until 5:15 on the dot when 4 additional HIMs speedily pulled up for some HIITs before the weekend.

Disclaimer – Modify as needed

Mosey – knees to chest – ankles to waist – high knees – butt kicks – regular

Circle up – SSHs, windmills, MNCs, merkins, LSSs

Mosey to pull up bar, Partner Up

5 pull ups, 5 one leg jump taps – switch legs repeat – Partner 2 Wall sit – Switch when partner 1 is done

4 pull ups, 4 one leg jump taps – switch legs repeat – Wall sit

3 pull ups, 3 one leg jump taps – switch legs repeat – Wall sit

2 pull ups, 2 one leg jump taps – switch legs repeat – Wall sit

1 pull up, 1 one leg jump tap – switch legs repeat – Wall sit

Mosey to Basketball Court – Same partner

HIITs – 1 minute on, 30 second rest, 2 sets each exercise

Station 1 – Merkins / Plank (pace yourself)

Station 2 – Jump rope / Broad Jumps (Equipment malfunction – jump rope broke – modified both HIMs broad jump)

Station 3 – Arm Curls, 30 and 24 lbs

Station 4 – Suicides

Station 5 – Medicine ball Oblique Throws (this sounds a lot cooler than it is, had to modify to increase intensity)

Station 6 – 1 lap with 20lb Ruck or 20lb kettlebell then plank

Repeat

Mosey back to pull up bar, same partner, (Reverse Grip)

5 Pull ups, 5 jump taps – Partner 2 LBCs, Switch when partner 1 is done

4 pull ups, 4 jump taps – LBCs

3 pull ups, 3 jump taps – LBCs

2 pull ups, 2 jump taps – LBCs

1 pull up, 1 jump tap – LBCs

Mosey to COT

1 Minute of Freddie Mercury’s

Namarama

Announcements – Joe Davis, Baxter Trail Run, Prep for Yeti

Prayors for Chicken Wing’s buddy (Chris Farley) and the Father of Patton’s buddy in ATL