Warm Up
SSH
Richard Simmons
Imperial Walker
Windmill
slow merkins x10

THANG
Arm circlesFind a loop or out and back that you can run for 2:00
For the Loop portion always repeat this sequence
Bernie Sander(backwards run) 30 sec
run 1 minute
bear crawl or traveling burpees for 30 secondsROUND 1
Loop (as referenced above)
5 burpees
10 merkins
15 WWIIs
20 IC mtn. climbers
25 squats
30 Dry Docks
25 Overhead Claps
20 SSH (IC)
15 Monkey Humpers
10 Lunges
5 burpeesROUND 2
Loop
10 burpees
15 merkins
20 WWIIs
25 mtn. climbers (IC)
30 squats
35 Dry Docks
30 Overhead Claps (IC)
25 SSH (IC)
20 Monkey Humpers
15 Lunges
10 burpeesROUND 3
Loop
15 burpees
20 merkins
25 WWIIs
30 mtn. climbers (IC)
35 squats
40 Dry Docks
35 Overhead Claps (IC)
30 SSH (IC)
25 Monkey Humpers
20 Lunges
15 burpeesPlank routine – Staying in Plank
Mtn. Climbers x5 IC
Plank Jacks x5 IC
Skii Abs x5 IC
In-Outs x5 SC
rest 30 sec.
repeat cycle increasing number of reps by 5 until you get to 20Bear Crawl/Crawl Bear routine
Bear crawl 20 paces
5 merkins
Crawl bear back to starting point
4 90 degree burpees (burpee turning 90 degrees on the jump till you go all the wy around in a circle)
repeat this cycle increasing merkin count till 20, burpees remain the same

COT
Have fun and may the force be with you, always!