Warm up:
good mornings, SSH x 15, merkins 20, mountain climbers, imperial walkers, windmill
3 stations x 2
Pavilion Derkins 10 run to the rock pile 10 shoulder presses, top of the hill 10 burps x 2
Tricep rock extensions 2 sets 15,12, dips at the wall 2 sets 10,
Tennis court – low country crab 10 x 2, merkins 10 x2
modified bear crawl suicides bear crawl to each line then run back
Standard suicide
Jack webs – ratio 1:3 – made it to 6:18
Mary:
American hammer, low slow flutter, merkins x 10, LBC’s
