Warm up
Fly’s, arm swings, hill billies, squats, SSH, mountain climbers

The thang
Tabata (2 rounds 30 seconds work, 20 second rest): Pull ups(hang til failure), dips, chest to bars, handstands
Recovery: 25 ic LBC
Jacobs Ladder with buddy clap merkins and squats. Bear crawl and craw bear to travel.
10 Step ups each leg, 10 split squats each leg, 10 squats
Lap round Smith parking lot building burpees.
1. 10 hurpees
2. 10 hurpees and 10 merkins
3. 10 hurpees, 10 merkins and 10 squat jumps
4. 10 hurpees, 10 merkins,10 squat jumps, and 10 burpees

Mary
Box cutters, flutters, plank, side planks
​