Jog 3min
Burpies 1×10
Side straddle hop 4 count x25
Burpies 1X10
Carolina Dry Docks 1×20
Flutter kicks 4 count x25
Jump Squats 1×10
Squats 1×10
Merkens 4 count x20
Jog 3min to Citadel Park
Circuit x3 25 Merkens, 50 Freddie Mercurys, 25 squats
Run lap around park
1 burnout pullup set minimum 10
Plank till next Circuit
Circuit x3 25 1 count chaser LBCs, 20 Wide Arm Merkens, 20 lunges 10 each leg
Run lap around park
1 burnout pullup set minimum 10
Plank till next Circuit
Circuit x3 20 close hand Merkens, 20 Russian Twists, 20 toe touches, 10 jump squats
Run lap around park
1 burnout pullup set minimum 10
Plank till leaving Citadel Park
Jog 5 min to COT
Burpies 1×10
Side straddle hop 4 count x25
Burpies 1X10
Flutter kicks 4 count x25
Merkens 4 count x20