Coffee house of pain pop up AO presented by the Wu-tang and Rage

Pop up AO

Date: 4-29

Pax: kramer, buckeye, special k

Warmorrama: .5 mile mosey

The thang:

1. 5 burpees

2. 25 chest press

3. 25 Tri extension- chair

4. 25 bent over rows or 13 each arm

5. 25 swings

6. 25 shoulder press- chair

7. 25 count balls to the wall

8. 50 LBCs

9. 25 flutter kicks each leg

10. Plank 50 count

In between 100 count jump rope

.5 mosey to cool down

1hr 8mins total time

COT:

Wash your hands

SMACK TALK!

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