Bluegrass whoopin

Preamble:

Nice cool clear morning on the radar.  Time to layer up and bring the pain

Warm-O-Rama:

Quick mosey to the bakery lot for SSH, Arm circles, squats, hill billies, weedpickers,  hamstring stretches.

The Thang:

Mosey to homers donut for 2 laps of alternating bear crawls and lunge walks.

mosey to the track steps for 4 rounds of –

20x step ups

15x dips

5x derkins

box jump to next step, repeat until we reach top step.

Move to track for rounds of exercises. Running a lap around the track after every round,  dropping 2 exercises per round

5- burpee

10- merkin

15- lunges alpha

20- monkey humpers

25- mountain climber

30- squats

35- flutter kick

40- LBC

45- air press

50- SSH

COT:

Prayers for Turk’s father in law, my mom