Warm Up

SSH x 25
Little Baby Arm Circles x 10, reverse them
Willie Mays Hayes x 10
Good morning x  10
Imperial Walkers x 15
Slow Merkins x 10

The Thang

To the hill for 7s

1 wide grip Merkins at the bottom. Run to the top for 6 diamond merkins.

Increase wide grips by 1, decrease diamond merkins by 1.  Always for a total of 7

Run to the track.
First lap – 5 burpees at start and 5 burpees every quarter lap for 25 total
Second lap – 10 Merkins at start and every quarter lap for 50 total
Third lap – 15 WW II at start and first quarter lap.  15 squats at remaining 3 stops
Fourth lap – easy run

Run to the benches
Dips x 20
Derkins x 15
Step Ups x 10 per leg
Repeat

Run back to start

Mary

American Hammer x 20
LBCs x 20
Flutter kicks x 20
Plank jacks x 20
Merkin Ring of Fire, 5 per PAX