Monday Morning Workout: The Big Ernie Burn.

Do this workout and Big Ernie will get you a fire roll...

We all know that Big Ernie controls the fire world. I have seen a lot of firefighters do crazy things in order to get Big Ernie’s attention. Shaving eyebrows, peeing in their fire boots, making grand plans for the weekend… and it worked! I put together this workout in hopes enough people crush it out, so that Big Ernie will get the remainder of the crews sitting… on a fire.

First : I suggest -

• Drink a glass of water and a protein shake at least 30 mins before the workout.

• Stretch and get loose.

Start with a warm up mile. First 1\4 mile slow and increase fluidly until you end at a near sprint.

Dynamic stretch until you feel you are loose and warmed up.

Lets Go:

Round 1 - Once

• Pull up Pyramid to 8 and back down

• 40 Mountain Climbers