0500 pre run
Warmups- 20x SSH in cadence, 20 weedpickers in cadence, Sun Gods on your own forward and reverse. Michael Phelps
Mosey to front of AO.
Circle up for a Modified Bruce Lee-
20 Hammers-20 leg lifts-20LBC-20 squats-20 Crunchy Frogs X 3 rounds
3 Rounds of ATM’s- 20 shoulder taps in cadence, 10 tempo Merkins in cadence, 10 fast Merkins.
BatWings – 20x Forward SunGods in Cadence
20x reverse SunGods in cadence
20x seal claps, 20x overhead claps.
ending with a 15 minute run around AO back to Shovel Flag for Coffee and COT!