WARMUP: SSH, IW, stretching
THE THANG:
Run and start every 1/2 to 3/4 mile and do a series of exercises

TABATA

Set 1 (45 sec on 15 sec rest)
Mnt Climbers
Bomb Jacks
Shoulder Taps
Squat Thrust

Set 2 (45 sec on 15 sec rest)
Merkins
Squats
Lounges
Peter Parkers
Set 3 (45 sec on 15 sec rest)
Speed Skater
S.S.Hop
Moroccan Night Club
Mnt Climbers

Set 4 (45 sec on 15 sec rest)
American Hammer
Flutter Kicks
LBC
Plank

2.5 miles ran

MARY: no time
ANNOUNCEMENTS:
COT: Assassin closed us out in prayer