Warm-a-Rama
SSHs
Hill Billy Squats
Super-Slow Squats
Mountain Climbers
Fig Newtons

Mosey to Track & Field

THANG #1
Set up box roughly 20 yards x 20 yards.
Seven movements down and back with focus on form, not speed.
1. Beast crawl (low bear crawl)
2. Side bear crawl ( no crossing hands or legs)
3. Side Gorilla walk
4. Lunge jump to squat
5. Low squat jumps
6. Gorilla walk
7. Low squat jumps with vertical jumps

THANG #2
EMOM 3 pull-ups
70 4-count mountain climbers
60 Carolina Dry Docks
50 Bobby Hurleys
40 Homer-to-Marge
30 Monkey Humpers
20 Absolutions
10 Seal Burpees
Return to 70 until all are done.
Did a total of 12 rounds until each PAX had completed all of the above exercises.

THANG #3
BelSeven Test
60 yard sprint, chest to ground, sprint back to baseline
40 yard sprint, chest to ground, sprint back to baseline
20 yard sprint, chest to ground, sprint back to baseline
Standard is 50 seconds set by Belgium's National Women's Rugby Team
Recover and repeato–everyone improved their time except the QIC.

Bear crawl back to AO and hold plank.

MARY
Heels to Heaven
Nolan Ryans
Ring of Fire Plank Hold (with 7 Merkins per PAX)

COT
Draw strength and inspiration from the respect PAX.