Warm up

Merkins in cadence 10 (2 is 1)

Squats in cadence 9 (2 is 1)

 

The Thang

Parking lot merkins 5 sets of 10 – running in between

 

Alternating bear crawls/lunge walk between light poles

 

PAX choice foot release squats or decline plank hold – while your partner ran around the parking lot – 3x

 

Burpee pyramid – increasing by 1 to 5 and back down using light poles as markers

 

Rapid fire Round of Mary – American hammer 10x, flutter kicks 10x, box cutters 10x, Freddy Mercury 10x, J. Lo 10x

 

Split into two groups and run the stairs

 

Wall sit

 

Flying Eagle circle

 

 

BOM

 

Prayers

 

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