potomac-rising The Helmsworth

Date: 2024-04-17
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette
FNGs: None
COUNT: 2

WARMUP:
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
25/20/15/10/8/25 reps of
curls on Q
overhead press on Q
skull crushers on Q
squats on Q
bent over rows on Q

15/12/10/8/6/12 rainbows on Q

Mosey between sets

MARY:
20 LBCs IC
10 flutters low and fast IC
10 flutters high and slow IC
20 reverse crunches

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, Baguette