The idea of this workout was to do our excercises slowly with good form, but get some high intensity cardio worked inbetween
Nightshift sprinkled in some stretching througout

Warm-up:
Side shuffle, windmills, arm circles, willie mays haze, 6 count slow burpees

Main event 1
Like a DORA but rather than counting the reps, we just do the excercies slowly without counting
Pair up with one person running the length of the parking lot and back while the other does the exercise, repeat so each partner does the excercises 3 times
Hand relase merkins
Lunge
LBC (but get your back off the ground each time!

Main event 2
At the benches we did three sets of: Step ups, dips and derkins
10, 15 and then 20

Modified Sargent Dans and the intensional bear crawls to get us the the back parking lot

Almost no time for Mary. 45 minutes goes by pretty quickly!