Warm Up

SSH, Michael Phelps, Hillbillies, windmill, WMH,Bat Wings, 10 burpees OYO, Mosey to the park

ME

Exercises included: Flutter Kicks, Burpees, KB swings, jump rope, overhead press, upright rows, more jump rope, bent over rows, clean n snatch, shoulder raises, and our course squats.

We started with 5 squats and rotated until all got their 5 squats. We added 5 each round completing 4 rounds. Between each round we ran out and back to shake it out. The distances increase each round. First to reach the prescribed distance on the run turned and the rest turned as he came back to them. This meant the fleet of feet get a few more yards on their run. It also meant that we finish each run together.