Hickory Dickory Dock:

Warm up:

Michael Phelps x12 (IC)

T-Claps x12 (IC)

Seal Claps x12 (IC)

Slow Squat x12 (IC)

Thai Knees x12 (IC)

THE THANG:

12 O'clock suicides

Round 1: chest press/shoulder press

Round 2: block clocks/ hammer holds

CLOCK OF DEATH:

12 CONES IN A LARGE CIRCLE

RIFLE CARRY BETWEEN EACH CONE

EACH CONES DIFFERENT EXERCISE. (X12) (IC)

1)BLOCK CURLS

2)TRICEPT EXTENSIONS

3)SQUATS

4)LUNGES

5)KETTLEBELL SWINGS

6)WW2 W/ BLOCK EXTENDED

7)FLUTTER KICKS W/ BLOCK EXTENDED

8)HAMMER TWIST W/ BLOCK EXTENDED

9)SKULL CRUSHERS

10)LEG RAISES W/ BLOCK EXTENDED

11)CALF RAISES

12)BLOCK MERICANS