WARMUP: Mosey, Windmills, Toy Soldiers, Copperhead merkins
THE THANG: Inspired by a Tinder workout, we did 2 sets of each set of exercises with a focus on static holds, slow twitch muscle engagement and fast twitch muscle engagement. First set was 45/30/15 seconds and second set was 60/40/20.

Round 1
– Wall Sit
– Squats
– Jump Squats

Round 2
– Overhead hold
– Strict Press
– Push Press

Round 3
– Plank
– Crunches
– Mountain Climbers

Round 4
– Bent over row hold
– Bent over rows
– Explosive high pulls

Round 5
– Plank
– Plank pull throughs
– Explosive merkins

COT: Prayers for PaperJam and Slum Lord