COP
15 – Windmill
15 – Wide arm merkin
15 – Hand / leg swings (Hitler walk)
15 – Grasshopper
15 – Lunges
One lap around the church
Do exercise #1
One lap around the church
Do exercise #1 and #2
One lap around the church
Do exercise #1 and #2 and #3 & so on

1 REP – Burpee

2 REPS- Merkins

3 REPS – Side straddle hop

4 REPS – Mountain climber

5 REPS – Imperial walker

6 REPS – Jump squat

7 REPS – Peter parker

8 REPS – Moroccan Nightclub

9 REPS – LBC’s

10 REPS – Plank jacks

30 second plank

Rest 30 seconds

1:00 plank

Rest 30 seconds

1:30 plank

Rest 30 seconds

2:00 plank