WARMUP:

SSH
Windmill
MNC
Cyclops
Imperial squats
Plank exercises
Merkins

THE THANG:

Mosey to circle
bear crawl around then do 10 burpees
Mosey to bigger circle
bear crawl around then do 9 burpees
Mosey back to small circle
Crab walk around then do 8 burpees

Mosey to do some
Benchwork at church
On the way use curb to curb walk up towards pavilion

Exercises in cadence

Step ups x40
Irkins x 20
Derkins x 20

Complete 7 burpees

Mosey back towards HT,
Found wall
Wall sits
Take turns lunge walking to curb and back
Alternate with balls to walls during rotation

Complete 6 burpees

Mosey to tire store

More step ups or box jumps x20

Grab a tire- Tire tabata (AMRAP)

Man makers
Tire press
Tire merkins
Tire derkins
Carolina Dry docs
Ab crunches x2
Sled to line 20 ft or so
Sled back

Mosey back to COT
complete 5 burpees

MARY:

American hammers x 20
Flutters to time

ANNOUNCEMENTS:

Trash pickup, cannoli run, Doty, Konvergence 6/10
COT:

Had to be there