Deuce's Wild - by Deuce

Station 1: Dynamic Warm Ups

Slow jog, high knee, butt kickers, side shuffle, karaoke, super Marios, Bruce Lee kicks, Samson lunge twists, inch worm cobra, world's greatest stretch, bicycle stretch.

Station 2: Sprint For Your Life

0.6 mile sprint to dead end (fastest runners head back to last runner and jog them in) follow by 0.6 mile sprint back (fastest runners head back and jog in the last man)

Station 3: Thunder Thighs

8-count combo progressive lunges followed by plank push ups (10 sets combined: 1+9, 2+8, ..., 8+2, 9+1)

Station 4: Burpees 

Wolverine burpees across diameter followed by wheel barrel relay around circumference

Station 5: Crucifixion

10 sets: 5 crucifix push ups followed by full extension pull ups

Station 6: Baker's Dozen

10 crunches each: bent knee ups, knee touch crunches, straight leg ups, reach to the sky crunches, suitcases, alternating suitcases, fetal crunches, side ankle crunches, leg thrusts, side crunches.

Station 7: Cool Down

CoT