WARMUP:
10 SSH’s
10 Weed Pickers
Sun Gods
THE THANG:
Station 1 – Strength Burn :
Merkins x 10
Squats x 20
Shoulder Taps (2x) x 20
Run full lap forwards.

Station 2 – The Crawl Zone :
Bear crawl 20-30 yards
Crab walk back
20 Big-boy sit-ups
Run a lap backwards.

Station 3 – Cardio Hit :
5 Burpiees
20 Mountain Climbers (2x)
15 Jump Squats
Run half lap forward half lap backwards.

Station 4 – Core and Control :
20 Flutter Kicks
20 LBC’s (4x)
20 Plank Jacks
Run half lap backwards and half lap forwards.

11’s –
Do 1 Push-up
Run forward to other side
Do 10 squats
Run backwards to the other side
Etc…
MARY:
Ring of fire everyone does a plank while one person goes around the circle bear crawling and everyone takes turns and yes flat line did in fact not bear crawl I’ve got my eyes on you bud.
ANNOUNCEMENTS:
COT:
Praise’s and Prayers