Warm Up

• SSH x 20
• IST x 15
• Arm Circles x 30
• Billy May Hayes x 10
• Windmills X 10

Main Course

• BOMBS (5 burpees, 10 overhead claps, 15 merkins, 20 big boy sit ups 25 squats)
• Lap around the parking lot
• Repeat 9 times

Mary

• Mini BOMBS (just 5 of each) with Best Possible Form
• 30 Flutter kicks

COT

• Sign up for Run for Malawi
• 6 for Coffeteria