FreeState Stairs of Insanity

AO: FreeState

QIC: @Horshack

PAX:5 @Winston, @Deagle, @BlackDiamond, @CashOnly, @Horshack

WarmUp
* SSH x 25 IC
* HillBillies x 20 IC
* Cherry Pickers x 15 IC
* Arm Circles 10 small forward, 10 wide forward, 10 small backward, 10 wide backward
* Windmills x 10 IC

The Thang
* Mosey over to Shops at Sumner Place
* 3 level Jacobs Ladder, 5 PAX rotate 5 stations: 4 stations of 3 Burpees each, 1 station of holding plank. Three times
* Mosey back

* 25 deep slow squats IC
* 25 calf raises each leg
* Around the key lunge walk

12 minutes of Mary
* Flutters x 25 IC
* LBC x 20 IC
* Outlaws x 10 each direction IC
* Dying Cockroaches x 15 IC
* Reverse Crunches
* Protractor for 60 seconds, ending in Flutters x 10 IC
* Plank x 10 center, x 10 right arm up, x 10 Center, x 10 left arm up, x 10 center

Stretching OYO

COT

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