Warmup: Indian Run with High Knees, Lunges, Karaoke, Side Shuffle
Split Soccer Field – one side = plyometric exercises and other side weight exercises for 9 reps each side to celebrate 2018:
Station 1: Side Straddle hops to summersault to Station 2: Pullups on Fence,
Station 3: Bombjacks to Lunge to Station 4: 30lb kettlebell swing,
Station 5: Burpees to Crabwalk to Station 6: 50lb Ruck Press,
Station 7: High Knees to Bear Crawl to Station 8: 20 lb Sandbag American Hammer,
Station 9: Squat Jumps to 1/2 Suicide to Station 10: 40lb Sandbag Slam,
Station 11: Goofballs to Bear Crawl to Station 12: 20lb Ruck Upright Rows,
Station 13: Roll Merkin to Gorilla Walkers to Station 14: 10lb KettleBell Mace
Men rotated to parking lot run when done to circle of power for superman pumps to merkins in Jack Webb Fashion.
Rinse and repeat.
Prayers: For Mr. Cleans Family and his Bride Cindy for strenght and wisdom as they celebrate her life. For Lutefisks mother to be cured of cancer.