Warm Up-

15 IW IC, 10 Good Morning IC, 25 SSH IC, 10 AC, 10 RAC

Main Event-

10 IC Swerkin-Partner 1, 10 IC Box Cutter-Partner 2. Partners switch & repeat

10 IC One legged squat/Opposite leg on swing. Switch legs & Repeat-Partner1, 10 IC Side Plank Hip Lift. Switch sides repeat-Partner 2. Partners switch & repeat

10 IC Supine pull up (Lay flat under swing, extend arms & pull up)-Partner 1, 10 IC Mtn Climbers-Partner 2. Partners switch & repeat

10 IC Pull Ups (or negatives)-Partner 1, 10 IC Makhtar N’Diayes- Partner 2. Partners switch & repeat.

Repeat above for round 2

Recover & Mosey to bus circle:

7 Burpees OYO, Crab Walk 1/4 of circle

14 IC Flutter Kicks, Bear Crawl 1/4 of circle

21 Single count Merkins, Broad Jump 1/4 of circle

28 IC Squats, Recover

Mary:

Merkin Wave- Each pax complete 1 merkin, ring of fire style until 6 merkins have been completed by each

25 IC LBC

15 IC American Hammer

Co T: Had lunch with a colleague yesterday who could have reduced my hands to dust with his hands of stone. It served as a reminder to me that there is always someone who is smarter, stronger, better out “there” than I am. That helped me to sharpen my focus, to remind me to push myself and to work harder and smarter. It’s why we are out here this morning. Ponder that as you go out in your world today, share that with those close to you and lift them up when needed. Until next time, Aye!