Ultraman texted me he wasn’t feeling well Thursday night. But he generously provided a picture of his Wienke. We followed his instructions with minimal modification .

I hope you are feeling better Ultraman!

The plan 4 rounds = 1000 reps

Warmorama 

Slow WM 10 IC

Ist 10 IC

Arm Circles L&R

Good Morning 10 IC

1000 Reps of Pain {250×4)

25 Swings

25 Squats 

25 Calf Raises

25 Curls

25 Shoulder Press

25 Bent over row

25 Upright row

25 side to side

25 chest press

25 Mason Twist