January 4th, 2017 By Pharaoh

Disclaimer

Mosey with karaoke, hi knees, butt kickers, skips to front of school.

Warm up:

SSHx20 IC

Windmill x 10 IC

Arm Circles

20 jump ups on benches

20 dips

Mosey to the Brickyard for the real work

Abyss Merkins x 10 IC

Goblet Squats x 10 IC

Derkins x 10 IC

Clock Lunges (front, side, back, side) x 6 oyo

Incline Merkins

Mary Katheryns x 20 oyo

Chest press x 10 IC

Butterflys AMRAP

Calf raises at fence x 25 IC

KB/Cinderblock Swing x 20 oyo

Bent over rows x 10 IC

Upright Row x 10 oyo

Farmer Carry cinderblock to curb – switch arms and carry back

Shoulder Shrugs x 20 oyo

Dead Lift x 12 oyo

Indian Run with 2 Burpees back to the cars

Mary

LBC x 20 IC

Low Dolly x 17 IC

Low Flutter x 17 IC

Freddie Mercury x 15 IC

Mason Twist x 15 IC

Pretzel Stick x 10 IC flapjack

 

The Dawg House

---