Ultimate Frisbee & Coupon Fest at FreeState

AO: #FreeState

QIC: @Horshack

PAX: 4 – with @Winston, @CashOnly, @Black Diamond

Warm up:

· SSH x 25 IC

· Windmills x 15 IC

· Imperial Walkers x 15 IC

· Cobra Merkins – hold 4 count IC

· 3 Laps w/ kareoke on the sides

· Squats x 20 IC

· El Capitan x 15 Each Way OYO

· Michael Phelps x 15 IC

· Cherry Pickers x 15 IC

The Thang:

AMRAP, 40 sec on, 20 sec off, of the following:

· Coupon Shoulder Presses

· Alternating Bulgarian Split Squats (on thunderdome)

· Bent Over Coupon Rows

· Squat-Curl-Press with Coupon

· Merkins

· Coupon Lunges, alternating

· Dips on Thunderdome

· Shamrock Lucky Jumps

Supersets: 5 (bottom half rep) -5 (upper half rep) -10 (full rep), of the following:

· Coupon Shoulder Presses

· Bent Over Coupon Rows

· Clean & Jerk

· Merkins

· Crossover Coupon Lifts

· Squats

· Coupon Kettle Bell Swings

· Dips on Thunderdome

Ultimate Frisbee 15 mins – Winston & CashOnly won 4-1

Mary:

· Big Boy Sit-ups x 15 OYO

· American Hammers x 10 IC

· Windshield Wipers x 15 IC

· Reverse Crunches x 20 IC

· Plankorama x 10 – 10 – 10 -10 – 10 IC

· Rodeo Flutters x 10 – 10 – 10 – 10 IC

COT: