Butter my biscuit

Preamble:

Warm-O-Rama:

Side strat hop -15

Weed picker- 10

Copperhead Squat -10

Michael Phelps - on Own

The Thang:

Round 1:

burbees- 10

alpha count step ups (non-alternating)- 10

Pull-ups: 5-10

Repeat 3X

           Run to flag and back

           Plank for the 6

Round 2:

American hammers- 20 alpha

Squats - 20

Hanging leg raise -10

Repeat 3X

            Run to flag and back

            Air chair for the 6

Round 3 - 3x

Hand release merkins - 15

Lunges alpha (non alternating) - 15

Chin ups (biceps work): 5-10

            Run to flag and back

            LBCs for the 6

Round 4

Carolina Dry Docks - 10

Monkey Humpers - 25

Hanging knees to chest - 10

Repeat 3X

            Run to flag.