WARMUP:

– side straddle hop
– Merkins
– Weedpickers
– Sun gods
– Michael Phelps

THE THANG:

Get in a line along the in-zone
Bear crawl pull through 10 yards
Then run to the other in-zone and back to your bag
Then bear crawl the next 10 yards
and so on to the 50 yard line

Perform exercise in cadence then run a lap
– 10 no surrenders
– 15 world war 2’s
– 20 bent over row (weight stops on the floor each rep)
– 25 overhead press

Get in a line along the in-zone
Bear crawl pull through 10 yards
Then run to the other in-zone and back to your bag
Then bear crawl the next 10 years
and so on to the 50 yards line

MARY:
ANNOUNCEMENTS:
COT: