The Thang:
Mosey to the center of the field
COP
SSH x 25 IC
Squat x 20
Merkin x 15
Flutter kick x 20
Little Baby Arm Circles Forward x 15
Little Baby Arm Circles Backwards x 15
Stairs
-Run to the top of the bridge; burpees x 5
-Run to the bottom of both sets of stairs; merkins x 10
Rinsed and Repeated decreasing burpees by 1 and merkins by 2.
Light Poles
-Lunge walk to the first pole, sprint to the second
-Squat shuffle facing South to the first pole, face North to the second
-Back pedal sprint to the first pole, sprint to the second
Pull-up Bars
-Pull-ups x 15
-Squat x 100
-Big boy crunches x 100
-Mountain climbers x 100
Mosey toward the stairs
Hydraulics for 2 minutes – Pax went back and forth from high plank to low plank on Q’s call.
COT
BOM