WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbillies (10 IC), Harvester (10 IC), Michael Phelps (10 IC), LBACs (10 IC forward/reverse)

THE THANG:
Legs, Abs, Chest/Shoulder circuits!
Circuit One: Legs part one, two rounds.
10 Split Stance Calf Raise (Each Side), 20 Curtsy Lunge, 20 In & Out Squat (10 IC), 20 Sumo Squat, 10 Jump Squat, 20 Side Lunge (10 each leg), 20 Calf Raise, 20 Glute Bridge

Core Round One
Alt Seated Leg Lift x 20
Elbow Knee crunch x 20
Alt leg clap x 20
Straight Arm Crunch x 15
American Hammer x 20
Chilly Willies x 30

Chest/Shoulders Round One
10 reps of 5 merkins:
Wide, Regular, Narrow/Diamond, Derkin, Irkin

Back to legs – circuit two (two rounds, 20 reps first round, 10 reps second round)
Jump Squats, Reverse Lunge (10 each leg), Air Squats

Second round of chest/shoulders, repeating the first round:
10 reps of 5 merkins:
Wide, Regular, Narrow/Diamond, Derkin, Irkin
MARY:
20 reps each:
Leg raises
Toe Touches
Freddy Mercuries

Total reps for the day: 665
Legs: 390
Abs: 175
Chest/Shoulders: 100

ANNOUNCEMENTS / COT:
Prayers for safe travels and health during the holiday seasons.

"Life can only be understood backwards, but must be lived forward" – learn from mistakes, they are an opportunity to grow and become better, and better understand life. Aye!