Warmarama
SSH (10 IC)
Willie Mays Hayes (10 tempo)
Seal Jacks (10 IC)
Imperial Walker (10 IC)
Plank Jacks (10 IC)
Hillbillies (10 IC)
Crossover Squat Jack (10 IC)
LBACs (10 IC)
Phelps (10 IC)

1 pushup – 30 seconds down, 10 second hold, 30 seconds up

Mosey to Catskill Hill via the stairs/path next to the soccer stadium. Stop at the soccer stadium walls for:
Donkey Kick-offs – 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold. 15 kicks and 15 second hold, 20 kicks and 20 second hold.
Continue on to Catskill Hill for a reverse welsh dragon down (4 crawl bear steps, stop for 1 merkin, 1 plank jack, 1 set of alternating shoulder taps. After next 4 steps, do 2 merkins, 2 plank jacks, 2 sets of shoulder taps. Continue adding one rep every 4 crawl bear steps until you get to 10 reps of each.
Regroup at the bottom and the exercise up was boo boo bear crawl paired with scorpion dry docks .For every 5 one legged bear crawl steps up, stop for 1 legged carolina dry dock. Then switch legs and do 5 more boo boo steps and 1 dry dock. Continue alternating legs every 5 steps/1 dry dock until you reach the top (no escalator in the count – stays at 5:1 the whole time).
Mosey back, stopping at the walls again.
Jackass Burpee Webb – 1 Burpee to 2 Donkey kicks, increasing to 2:4, 3:6, 4:8, and finally 5:10 for 5 rounds.

Mosey to startex.

Steinl – Hold plank for 30 secs, then lower to forearm plank for 30 secs. Then 10 merkins. Then peter parker, mountain climber, parker peter with one leg. Should be outside elbow, then chest, then opposite elbow. 10 IC. Then 10 merkins. Return to plank and repeat. Flap jack with the PP's. Finish with merkins to complete 1 set.

Burp & Merk & Groin – 10 burpees with ascending counts on merkins and descending on groiners. First burpee has a single merkin with 10 groiners at the end. Second burpee has 2 merkins with 9 groiners at the finish. Third burpee has 3 merkins with 8 groiners. Keep going until your 10th burpee has 10 merkins and 1 groiner.

Animal Humper Circuit
Monkey Humpers (10 IC)
Gorilla Pumpers (10 IC)- Like Monkey Humpers, only bigger! Stand with feet much wider than shoulder width, half-squat performed while grabbing the inside of your ankles. Still gets all of the burn, but it's significantly different than your normal monkey hump.
Crab pumpers – (10 IC) Like air humpers but in the crab walk position (hands and feet on ground, keeping 6 off ground, thrust hips up and down).
Hydraulic Pumper – (10 IC, 6 count cadence) Added to a monkey humper or gorilla humper to increase the intensity of the burn in the legs. While at the nadir of the humper go down to the right knee, then the left knee, then back up in reverse, then complete the bumper.
Speed Pumpers – 60 seconds straight of Monkey Humpers, as fast as possible. Preferably done in an area with multiple Speed Humps and with signs pointing out said Speed Humps as this is the perfect place to do them. (Uzi set a new Churham record of 116 in the 60 seconds, to no one's surprise).

Mary
American Hammer – 42 IC
Seated with legs straight, reach forward, lift legs, lower legs, place hands behind you and do a reverse table (crabwalk hip thrust).

COT – announcements for
Run for Malwai 4/14
Gambler 4/27
TBR 2.0 workout 5/4