EC: Battle Rope-individual, alternating slams x15, Jump Rope x50, Walking Lunges w/twist while carrying 12lb body bar x10, Squat Slams w/ 10lb exercise ball, mosey around playground equipment. Repeat course for a total of 6 rounds.

SSH x25
In Tempo Squats x15
In Tempo Merkins x15
Imperial Walkers x15
Hill Billy x15
Arm Circles – side, front, side – forward x10 reverse x10

Cones set up for a ladder, every 15 yards apart
Increased by 2 at every turning point
15-2, goal – 4, 30-6, goal – 8, 45-10, goal-12, 60-14, goal – 16, 75-18, goal – 20
Round 1: Merkins, mode of travel is running, forward both directions
Round 2: Plyometric Squats / Squat Jumps, mode of travel is running. Backwards down range, forward returning (always facing the parking lot)
Round 3: Monkey Humpers, mode of travel is running. Forwards when traveling down range, backwards returning to the goal.
Round 4: Johnnie Drama’s, mode of travel is running. Backwards downrange and returning.
Round 5: 1 suicide. Work out way up the ladder and then back down the ladder. No exercises at the turns.

Mary
Plank Ring of Fire – hold high plan while each PAX counted to 8 (counting PAX was in low plank hold). Repeat
Seated hamstring and lower back stretch

COT
Owl Theory Q sheet is open and ready for names
Check Churham mega doc for various challenges (Jan challenge, F250, F360, Churham Global)
Bell’s shared that family was going through some serious health issues