Flippin’ Nuts Workout

10-3-17 Zena
Neon, Flame, Zena, Puck

Warm up

Sungods
Arm Circles
Abe Bagodas
Side Straddle Hops
Grass Grabbers

The thing
Run
Merkins
Squats
Irkins
Lunges
Derkins
Hop Squats
Dips
Balls to wall
Run
Pull ups
Rows
Run
Lying down to Standing up
Mary
Tire Flips
Run

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