Weather: 30 and brisk.
The thang…
Mosey around the field and come together in the center of the field
COP
SSH x 20
Through the tunnel x 12
Merkin x 15
Squat x 30
LBC x 15
Werkin, merkin, cerkin, derkin x 10,9,8,7
Mosey to hill. Run up hill, run back down. 10 merkins. Complete 3 cone suicide. Rinse and repeat down to 1.
Mosey to pull up bars.
Pull ups x 5
Partner fist bump merkins x 10
Pull ups x 5
Partner fist bump sit ups x 20
Pull ups x 5
Iron cross x 30
100 squat jump per partner – P1 does 20 squats, P2 holds air chair. Swap and repeat until pair
Mosey to softball seating:
Dips x 10
Decline merkins x 10
Carolina Dry Dock x 10
Rinse and repeat more 2 times
Mary:
hydraulics for 2 minutes
Oblique side-ups for 1 minute
COT
BOM