WARMUP: longer than normal
THE THANG:

part 1: calves, killamylunga with merkins, squats and crunches.

PART DEAUX: 2 PAX pumping rocks while another pax sprinted to next light pole. Rinse and repeat. curls, tri extension, rock overhead crunches, lat pull overs, chest press, Z press and maybe some others.

MARY: nope, used all the time
ANNOUNCEMENTS: check slack
COT: always.