July 6th, 2020 By King Louie

Three men gathered for King Louie’s Four Corners of Pain this morning. Here is what they did:

AO Mosey

Warmorama:
SSH x 20
IST x 10
Cotton Picker x 10
Windmill x 10
Low Slow Squat x 10
Merkins x 10
Freddy Mercury x 20

The Thang:

KB Swing x 20
Walking Curls to the pull up bars

Four Corners of Pain:

Corner 1:
Pull Ups x 5
KB Swing x 25

Right Hand Suitcase Carry to Corner 2:

Goblet Squat to Press x 10
Calf Raise + Shrug Hold x 7
Slow Eccentric Curls x 7

Overhead Carry to Corner 3:

Sumo High Pull x 15
Good Morning x 10

Left Hand Carry to Corner 4:

Lawn Mower Pull x 10 each
Bent Row x 15
Extenions x 10

Walking Curls to : Repeato until time

(we completed 4 sets and 1 more corner)

Walking Curls and Walking Shoulder Press back to :

Mary:
Russian LBC x 20
Windshield Wipers x 7 each
Reverse Crunch x 10

SWAT

---