I didn’t participate in the workout this morning. Long story. I wrote it, and then showed up to get the crew started, before heading off on my bike.

What I heard was, “That sucked,” and “That was really hard,” so…winner, winner, chicken dinner.

You’ll need to pick 5 locations 1/8 to a 1/4 mile apart. Each location needs a bench, so you may need to use one or two locations and shuttle back and forth. You do 5 reps of each exercise in each 3 exercise set at each location. So it’s 3 exercises x 5 reps each x 5 locations, then you move on to the next set of 3.

Set 1

• Push Ups
• Sit Ups
• Speed Skaters

Set 2

• Triceps Dips
• Inclined Push Ups
• Side Squats (L/R = 1)

Set 3

• Bicycles (L/R=1)
• Deep Squats
• Burpees

Set 4

• Lizard Push Ups
• Break Dancers (L/R=1)
• Crab Taps (L/R=1)

Set 5

• Plank Twists (L/R=1)
• Leg Lifts
• Reverse Lunges (L/R=1)