Warm-O-RamaCapri Lap15 SSH10 Arm Circles, Flap Jack10 OH ClapThe ThangGrab a weight (0lbs-80lbs) and mosey to the shelter at the south end of Ideal ParkAMRAP:5 BBS to OH Press5 American Hammers5 Step Ups5 ThrustersRun 1 lap around the shelterAfter each round, add one rep to the exercises. Adjust weight from 0-80 as desired throughout the workout.After 15 minutes, 30 second break and change to:5 Dips5 4 ct. Flutter Kicks5 4 ct. Lunges5 MerkinsRun 1 lapAfter each round, add one rep to the exercises. Adjust weight from 0-80 as desired throughout the workout.Mosey back to the AO around 6:07Mary10 flutter kicksContinuous flutter kicks while the Q askes on Pax why they come to F3Count-O-RamaName-O-RamaCOT
Auf Wiedersehen - Kraut
