If you feel you have bad form, take solace that there is probably someone worse.
3 PAX, then 4 and then 5, ran a few miles with hills in weight vests and completed 1/2 of the Murph. Adolphus waited in the wings with a strong Berry Hill representation. YHC was the first to break form.
Warm up
SSHx20
IWx20
WMHx20
plank stretches
Merkin ladder to 10 (too fast and hard to keep form)
FORM SCHOOL
Proper squats, 2 groups using the wall for the right amount of dip and form
8-count man makers x10 at a proper slow pace
10 burpees oyo
2 groups / one runs up and down the hill, the other does reverse lunge and squats. switch 3x
MARY
Flutter kicks 10x
Hello Dolly 10x
repeat
EC MARY
Back down the merkin pyramid with Jack Webs