WARM-O-RAMA:
SSH – 30 IC
Weed Pickers – 10 IC

THE THANG:
ROUND 1 – Chest & Core Destruction
Merkins – 25
Diamond Merkins – 20
Wide Arm Merkins – 20
Big Boy Sit-ups – 30
Flutter Kicks – 20 IC
Plank Hold – 1 Min
(REPEAT UNTIL 9 MINUTE MARK)

ROUND 2 – Leg Burnout
Squats – 40
Bobby Hurley – 25
Bonnie Blairs – 20
Calf Raises – 50
Wall Sit – 1 Min
(REPEAT UNTIL 18 MINUTE MARK)

ROUND 3 – Full-Body Cardio Smash
Burpees – 15
Mountain Climbers – 20
Plank Jacks – 20
Air Chair – 1 Min
(REPEAT UNTIL 27 MINUTE MARK)

ROUND 4 – Core & Upper Body Deathmatch
Hand-Release Merkins – 20
Carolina Dry Docks – 20
LBCs – 30
American Hammers – 30
Side Plank Hold – 30 sec each side
(REPEAT UNTIL 36 MINUTE MARK)

ROUND 5 – FINISHER: BODY SHOCK
Burpees – 10
Bobby Hurley – 20
Merkins – 20
Lunges – 15 per leg
Plank Hold – 1 Min
(REPEAT UNTIL 45 MINUTE MARK)

No excuses. No breaks. Zero miles, but 100% PAIN. Now go be better than yesterday!

ANNOUNCEMENTS: speed for need still needs pushers, waleska opening up at Reinhardt.

COT: prayers for patience as we navigate to being fathers.