10 strong on the field

DATE: 2023-01-28
AO: Freestate
Q: Winston
PAX: Deagle, Cannoli, Dungeon Master (Amon), FIFA, Wildcat, Rough Rider FNGs: Brony, Birdman, Doubtfire
COUNT: 10
WARMUP:
SSH, Imperial Walkers, shoulder taps, plankjacks, breakdance, forward lunges, windmills, cherry pickers

THE THANG:
2 circuits of:
– bear crawl around the blacktop (second circuit lunges + crawl bear) – 20 coupon squats
– 30 curls
– 20 step ups
– 30 upper press
jog and sprint around the field between circuits

rocky bobby and century run up the hill (backward with 1-2-3-4-5-5-4-3-2-1 burpees)

MARY:
dolly, reverse crunches, fredie mercury, dying cockroach, american hammer, flutters

ANNOUNCEMENTS:

COT: