WARM UP
– Overhead clap tempo x 12
– Tempo merkins x 10
– Upward dog to downward dog x 2
– Repeat Merkins and yoga x2
– Plank kick through x10 (4 count)
– Low slow squat with coupon of choice
– Lunge with torso twist x5 each leg
– Karaoke

THE THANG
Exercise (10 reps each)
– Burpee deadlift
– Bicep curl
– Tri extension
– Squats

Mode of transportation for ~25 yards
– inchworm to frog jump
– Crab walk
– Duck walk
– Long jump

Using coupon of choice, conduct exercises. After completing the list, start with the first mode of transportation followed by a run around the big loop (~0.3mi). Repeat exercises then move to the second mode of transport. Keep going until all modes of transports are finished.

Had enough time to go back to the first mode of transportation. Followed with some cool down.

Cool down:
Michael Phelps x10
Itty bitty circles x10
Deep breathing

ANNOUNCEMENTS: IPX, 9/11 workout and 5K, shovel flag hand offs on Friday.
COT: