Warm Up:

20x SSH

Run in place with high knees, butt kickers,

10x goodmornings

10x slow merkins

The thang:

BooBoo Bear circuit (10x one leg burpee, 10m one leg bear crawl, repeat)

Merkin pyramid

Ballard kicks, ballard erkins, ballard derkins

Redbull smurf jacks

Bottom half of a burpee

Donkey kicks

Bunny hops/tuck jumps

Line jumps

Backwards run

Frog jumps

Burpees

1 legged burpees

Crawl bears uphill

Bear crawl downhill

Mary:

flutter kicks, followed by boat hold position, football hit drill, 20x LBC’s followed by boat hold position.

COT:  On this day in history Marcus Aurelius was born. He was a roman emperor and a Stoic philosopher he has many quotes and writings about the importance of mental toughness and being the best version of yourself. Below are a couple of the quotes I found inspiring and forgot to mention during the COT.

“The best revenge is to be unlike him who performed the injury”

“Waste no more time arguing about what a good man should be. BE ONE.”

“You have power over your mind – not outside events. Realize this, and you will find strength”