Defib’s Friday Weinke of Pain

5 core principals
Warm up: 4 miles (easy pace)
*modify: 20 SSH, 20 merkins, 20 mountain climbers repeat x4

The thang: part1:
Carolina dry docks x10
1:00minute plank
LBCs x20
1:00minute plank
Merkin x20
1:00minute plank
Big boy crunches x20
1:00minute plank
Leg raise x20
1:00minute plank
Big boys x20
1:00minute plank
Merkin x20
1:00minute plank
LBCs x20
1:00minute plank
Carolina dry docks x10

Part 2: Repeat this cycle x5
Burpee x5
Leg raise x10
Burpee x5
Pickle pointers x10

part 3: listen to “Raise a Hallelujah” by Bethel. Perform SSH or Imperial Walker throughout song. Burpee every time they say “hallelujah,” squat every time they say “sing a little louder.”

Extra credit: 20 second rest between workouts:
30 LBCs
30 big boys
30 leg raise
30 Freddy mercuries
30 heels to heaven
30 American hammers
30 pickle pointers
CoT

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