Recycled a modified Marine 16 workout that I found on www.wodwell.com. Simple design – make the most of your time and compete against yourself.

Warm-Up: Typical Stuff

Main Event:
Eight 2-minute intervals. Start each interval with sprinting 25 yards. Then, perform 16 reps of the given exercise for that interval. Then sprint back and perform another 16 reps. Continue sprinting & reps until that 2-minute interval expires. A few seconds rest, then on to the next interval with its own exercise.

Exercises
1. Burpees
2. Hand-Release Merkins
3. Squats
4. Mountain Climbers
5. SSH
6. Alternating Offset Merkins (one hand forward, one back; do a merkin. Switch hand positions & do another merkin)
7. Jump Lunges
8. Gas Pumps

We then repeated the eight 2-minute intervals, but with 8 reps instead of 16.

Mary: Flutterkicks

Announcements:
Run for Malawi is coming up. Great cause. Do what you can to support it.
Battering Ram and Thin Blue Line are converging this Saturday at Thin Blue Line.
HBD to Spooky!

COT/BOM
Make the most of your time. Don't dwell too much on the past. Don't overly fantasize about the future. Live in the present and be productive & grateful. Tick-tock, men!