Warm Up
SSH x25
Good morning x10
Imperial Walker x20
Willie Mays Hayes x10
Harvester x10
Slow Merkins x10

The Thang
Start off easy 🙂
Run up the hill stopping for
10 Burpees at start
10 Burpees at 1/2 way point
10 Burpees at the top and head back down
10 Burpees at 1/2 way point
10 Burpees at the start

11s in the main parking lot
Merkins and jump squats

Run to the railing
Australian pull up x20
Johnny Drama x20
Derkins x 20
Rinse and repeat

Run down Tar Heel Warrior Mountain
Bear crawl up the first stretch
Backward run up the second stretch
Sprint the final stretch to the tree line

Mary
Freddie Mercury x20
Heels to Heaven x20
Flutter kicks x20
American hammer x20
Plank jack x20
Merkin Ring of Fire, 5 each