It thundered. It lighteninged. It poured down rain. But it stayed humid, and I stayed in bed, because I am sick.

B ran Suffer Club in my place, and she said what I cooked up was hard. I’m almost sorry I missed it.

It’s a ladder workout. You do one of each exercise, then you do two of each, then three…you see what’s happening here. What is too easy in the beginning gets harder and harder.

The movements here are meant to flow. You’ll be in your shoulders a lot in the first three exercises, then in your quads, then put it all together with the burpee, finishing with a cardio burst.

The Suffer Clubbers got to ten reps with this set in about 45 minutes. As always, there is a 15 minute, dynamic warm-up. Always warm up. Don’t skip that shit.

I hope you enjoy it as much as I didn’t.

• Dive Bomber
• Crab Tap
• Break Dancer
• Reverse Lunge (L+R)
• Squat Jump
• Jumping Jack
• Burpee
• Stairs (Only 1x each time through. If you don’t have stairs, figure out some other hard cardio run.)