Warmarama- SSH X30, Harvester X12, WMH X12, Mountain Climber X15, Merkin X10, LBACs X12 F&R, Squat X15

The Thang

Parking Lot Tracer for the full length of the lot.

Mosey around the traffic circle to the school entrance

10min EMOM 5 burpees- after completing the burpees each minute the PAX completed a rotation of the following leg exercises for the rest of that minute
Step back lunges
Squats
Step ups
Buttkickers
Johnny Dramas

The PAX returned to the main parking lot and completed 1 suicide

The PAX then completed 10 reps of an exercise that consisted of the following elements- a foxhole, a "get-up", a tuck jump. This sequence will henceforth be known as the "BodyShot" in honor of the nearby indoor fitness studio that competes for the affections of Roach

The PAX then completed another 10min 5 burpee EMOM with a rotation of the following core exercises
V-ups
V-hold
Flutters
Ukrainian Twists
Freddy Mercury

Mary

5 count Plank Hold RoF with dealers choice of plank variant