White Belt and Denali joined YHC for a COW EC. Swings, lifts, compound movements to get the blood flowing before the ME.

Warmarama:
Side shuffle hop (20 IC), willie mays hayes (10 tempo), Imperial Squat Walker (10 IC), Hillbillies (10 IC), Overhead Clap (10 IC), Seal Clap (10 IC), breakdance burpee (14 count – 1)

We did the following no running cardio ciruits:

Circuit 1
1 minute rest, 4 rounds
20 Side shuffle hop (IC)
10 squat thursters (no merkin burpee)
10 mike tysons merkins
10 alt bird dogs – plank if possible, table top if not

Circuit 2
30 second rest, 4 rounds
20 Side shuffle hop (again) (IC)
10 in and out squats (pop squats – legs in when upright, legs out when squatting down)
10 walkouts (inch worm)
10 mountain climbers (IC)
10 burpees

Mary:
20 alternating seated heel touches (seated, legs out, slight lean back)
10 reverse crunch/knee to chest
10 leg raises
10 flutter kicks (IC)
10 Homer to Marge