WARMUP:

15 SSH
10 Windmills
(A couple burpees as we waited for JWOW to join us)

15 SJ
10MNC

Plank jacks
Stretch
Mt climbers

Thang:

30 seconds on
20 seconds active rest ( it was 4 Burpees)

4 rounds 4 sets
1.SSH
2.Seal Jacks
3. Peter Parker’s
4. Imperial Walkers

Same as before but with this:

1. LBCs
2. Flutters
3. In and outs
4. BBS with twist

Same as before but BBS instead of burpees during the rest

1. Merkins
2. Shoulder Taps
3. HR Merkins
4. Dips

COT