• SSH
  • Arm circles (forward and backward)
  • Michaël Phelps
  • Good Mornings
  • 1st stair -bear crawl up run down  (Merkins, LBC’s, Squats) as many as you can  2 rounds
  • 2nd stair – run up run down (Irkins, Flutter Kicks , Step ups) multiple rounds
  • Concrete Bench – bear crawl around bench (plank jacks, Freddie mercuries, Merkins)
  • Mosey Back to the wall – peoples chair 10 count , balls to the wall 5 count
  • Circle up at the flag – PAX called exercises ,  up downs last 2 min
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