Winston’s last pre-respect workout

DATE: 2022-03-05
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, ShowMe, Butter
FNGs: Cannoli, Novacaine, Sherlock, Ironman, DungeonMaster
COUNT: 10
WARMUP:
25 SSH IC
15 imperial walkers IC
10 sit throughs IC
15 pickle pointers
15 mountain climbers
5 low hold mirkins
10 long low and slow lunges IC
2 laps
10 cherry pickers IC
15×2 el capitains
10×4 arm circles
10 wind mills IC

THE THANG:
10 4x4s

Peoples chair hang out and count around
-everyone counts to 30 at a pace of their choosing

Hop, crawl, walk, run
Line up and murder bunny to first cone and perform 10 mirkins Bear crawl to second cone and perform 20 LBCs
Crab walk to third cone and perform 20 toe touch squats
Run to fourth cone and back to your coupon
Rifle carry your coupon to fourth cone and back to starting point

Coupon series
20 coupon curls
10 around the world
10 shoulder press
10 around the world
20 coupon curls

Hop, crawl, walk, run
Line up and murder bunny to first cone and perform 10 mirkins Bear crawl to second cone and perform 20 LBCs
Crab walk to third cone and perform 20 toe touch squats
Run to fourth cone and back to your coupon
Rifle carry your coupon to fourth cone and back to starting point

Coupon series
20 coupon curls
10 around the world
10 shoulder press
10 around the world
20 coupon curls

MARY:
4x 10 rodeo flutters
15 dying cockroaches
15 leg lift rosalitas
10 American hammer
Plankorama
10 Freddie Mercuries
25 flutters

ANNOUNCEMENTS:
COT: