Warm-Up:
SSH x 25 (cadence)
Willie Mays Hayes x 10 (cadence)
Arm circles forward x 10 (cadence)
Arm circles reverse x 10 (cadence)
10 Merkins
20 Body weight squats
10 slow count Merkins
10 left leg body weight squats, 10 right leg body weigh squats
10 diamond-grip Merkins
25 WWIIs
10 wide-grip Merkins
25 Freddie Mercurys (cadence)
10 left hand forward Merkins
10 right hand forward Merkins
50 calf lifts
10 Merkins
10 slow count Merkins
10 diamond-grip Merkins
10 wide-grip Merkins
The Thang:
Mosey to the track; traveling burpees the length of the first straight away, plank until pax are together again. Bear crawl first curve of the track, plank until pax are together again. Lunge walk second straight away, plank until pax are together again. Bear crawl second curve, plank until pax are together again.
Find a partner – buddy carry the first straight away, complete 10 body weight squats with buddy still on your back, both then jog first curve. Switch up buddy carries and body weight squats. Jog second curve of track.
Jog to wall on other side of the school. 20 dips in cadence. 10 box jumps. 20 more dips in cadence. 20 Derkins.
Mary:
5 heels to heaven – 10 second slow count with feet 6 inches of the ground between each.
2 minutes of boat/canoe
15 leg raises