Warmup:
9 Motivators
Windmill
Moroccan night clubs
Baby arm circles
Overhead claps
Seal jacks
Low slow squat
Tempo merkin
Tempo CDD

Practice balancing:
Stand on right leg
Stand on left leg

Walk down the 5 stairs slowly and without the handrail. It’s harder than it sounds.

The Thang:
Yog to Armory

2 teams Pick a co-Q
Team A
Tempo step downs/ups on the wall

Team B – Board of pain (switch after each movement)
In SLOW cadence
5 six count burpees
10 tempo merkins
20 low slow squats
15 slow flutters
20 slow monkey humpers
10 tempo diamond merkins

MARY:
There was some

ANNOUNCEMENTS:
There were some

COT: