5 strong at the playground

DATE: 2022-04-12
AO: Freestate
Q: Deagle
PAX: Winston, CashOnly, ShowMe
FNGs: Cannoli
COUNT: 5
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Monkey Humpers x15 IC
• Caroline Dry Docks x15 IC
• Shoulder Taps x15 IC
• Mosey around the blacktop, karaoke on the sides
• Swing-Billies x 15 IC
• Willy Mayes Haze x 15 IC
• Mountain Climbers x 15 IC
• Copperhead Squat (1-2-3 slow squats) x 10 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
• First round: 45/ 15 seconds to recover and get to the next o Side Jumps
o Dips
o Dying Crab-roach
o Decline Merkins
o Plank-Jacks
• Jacobs Ladder 5-4-3-2-1 Burpees
• Second round
o Step Ups
o Dips
o Dying Crab-roach
o Assisted Pull Ups
o Plank Jacks
self stretching

MARY:
• Reverse Crunches x 15 IC
• Side Crunches x20 IC
• Dying Cockroach x 15 IC
• X-Factor x15 IC
• Outlaw x 20 IC
• Rosalitas x 15 IC + 10 flutters IC

ANNOUNCEMENTS:
Q school end of April

COT:

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