AO – Stairs on Division
17 Degrees
0530 – Core Principles recited. Disclaimer given to 7 PAX – Radio, Fresh Cream, Forrest, Gravy, Mad Cow, Roid Rage and Kraut (QIC).
Warm-O-Rama
2 Capri Laps
20 SSH IC
10 Cheery Pickers w/ Back Clap IC
25 Mountain Climbers IC
The Thang
Set 1:
10 Dual Arm Swings with Coupon IC
10 High Pulls with Coupon IC
100m Farmer’s Carry with Coupon
Rinse and Repeat 4X total
Set 2:
Mosey to the Stairs on Division
5 Horizontal Pull Ups IC
5 Horizontal Chin Ups IC
Rinse and Repeat 2X total
Mosey to Park
10ea Alternating Lunges IC
20 Dips IC
Mosey to Stairs
45 Sec Horizontal Dead Hang
30 Sec Horizontal Dead Hang
5 Horizontal Pull Ups IC
5 Horizontal Chin Ups IC
Set 3:
Mosey back to AO
10 Bent Rows with Coupon IC
10 Deadlifts with Coupon IC
Rinse and Repeat 4X
Set 4:
25 LBC IC
25 Freddy Mercury’s IC
Count-O-Rama
Name-O-Rama
CoT
Kraut – Out.