0500 pre run

0530 Intro/Disclaimer

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!

#GetSome