Watkin Warriors

Date: 2026-10-06
AO: Watkin Warriors
Q: Cookies ,
PAX: Stall Guy, Cookies
FNGs: None
COUNT: 2
WARM-UP
– 4 laps around the track
– Dynamic stretching
THE THANG
Block 1 — Rows / Pull-Ups
3 rounds:
– Bent-Over Dumbbell Rows × 12
– Pull-Ups × Max Reps
Transition: 2 laps around the track
Block 2 — Curls / Inverted Rows
3 rounds:
– Hammer Curls × 10–12
– Ring Inverted Rows × 10–12
Transition: 2 laps around the track
Block 3 — Renegade Rows / Chin-Ups
3 rounds:
– Renegade Rows × 12, single count
– Chin-Up Negatives — start at the top and control the descent Finisher — Farmer’s Carry
– Single-arm Farmer’s Carry
– 1–2 laps around the track
– Switch arms halfway through each lap
MARY
– World War I Sit-Ups × 15
– Little Baby Crunches × 20
– V-Ups × 15
– Freddie Mercurys × 15 IC
ANNOUNCEMENTS
Stall Guy Virgin Q next Tuesday at Watkin’ Warriors. Please tune in and come out to support him.