Warm Up

SSH x 30

GM X 10

WMH X 12

Harvester x 10

Arm Circles forward and reverse X 12

Slow Merkin X 10

The Thang

Mosey to the track with a few buttkickers and high knees along the way. The PAX ran 1 mile around the track. Each lap we stopped every 100m to do an exercise. The PAX also ran 1 one their 100m segments of each lap at sprint pace. Each PAX chose which segment to sprint. We started each lap together, so any PAX that finished ahead had the privilege of doing more reps of the exercise. There exercises were:

• Lap 1- 5 burpees
• Lap 2- 20 squats
• Lap 3- 10 merkins
• Lap 4- 15 pulse lunges on each leg

We moseyed to the front of the school with a segment of bear crawl and a segment of bunny hop.

5 count balls to the wall

10 count people’s chair with counter’s choice of what to do with your arms

Mary

5 count RoF Superman/Rocketman

5 count RoF glute bridge alternating with L/R leg extension and both feet on the ground

5 count RoF plank hold alternating with high and bows & toes (did this 2X)

30 X LBCs