Side Straddle Hops (SSH) x25 (in cadence)
In Tempo Squats x10
In Tempo Merkins x10
In Tempo Lunges x10 (10 each leg)
Little Baby Arm Circles side – 10 small forward, 10 small reverse, front – 10 small one direction, 10 reverse, side – 5 small forward, 5 large forward, 5 small reverse, 5 large reverse
Michael Phelps x10 (in cadence)

The Thang

Dips
Sitting Up & Overs
Cone touch Merkins
Rosalita (Hello Dolly but done with feet towards the sky, hips @ 90 from upper body)
WWII w/ Bar
Squating med ball slams
Extended Range of Motion Merkins
Box Jumps or Step Ups
Battle Rope pull (Round 1 – plank parallel to rope, alternating pull “down” on rope. Round 2 – parallel to rope but feet towards anchor, pull “up” on rope (alternating hands each pull)
Run (timer)

We completed 2 rounds

3 Rounds of People’s chair passing med ball up and down the line. 1st break of people’s chair we completed 1 max effort Balls to the Wall. 2nd break of people’s chair we completed 10 donkey kicks

Mary
X-factor x25 (in cadence)
LBC’s x50 (single count)
Plank Ring of Fire, alternating High vs Low, PAX 10 count
Alphabet trace Ring of Fire (from 6 inch hold) PAX led
Reverse LBCs x25 (single count)

COT
Chatham Habitat build – March 25
Quarterly Report – Apr 1 (Durham host)
Prayer Requests
-Young Man – upcoming back surgery
Elba – back injury
Family member in an addiction battle