Warm Up

SSH, windmill, tempo merkins & squats. 20 burpees OYO for Palmolive and Hips(FNG) tardiness.

ME

Mosey’d Country  Club to Raleigh to South to Fetzer gym. TABATA

• box jumps
• split squat rt
• Split squat lt
• wall squats
• Derkins
• Dips
• Erkins
• 90 degree hold

Mosey’d back to the field. Partner up for Stink BOMBS. Runs are on “spokes” of varying distance. Work at same spoke until all reps are completed. Then move to next spoke as a group. Plank rotations until all in. 

• 50 Burpees
• 100 Over Head Presses
• 150 Merkins
• 200 Big Boy Sit-ups
• 250 Squats

Bear crawl IC back to start.

Mary

Q called on pax to call and count. Potter burpees and Cardiac flutters.