Disclaimer provided and salutations

WARMUP:
In reps of 10, 12, & 15
SSH
Wind mills
Moroccan night club
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
THE THANG:
Ladder runs: List of movements in the following rep sets. All movements must be completed then run :man-running: a lap around the lot before starting the next set of reps.
Reps sets were 30, 20, 10, & 5
List of movements:
Squats
LBCs
Merkins
Bomb Jacks
Calf Raises
Flutter Kicks
Lunges
Carolina Dry Docks
American Hammers
Mountain Climbers

MARY: Yes, Return to COT for 10 mins of Broga and shared about journey to my first half marathon: Setting goals, staying consistent, DFQ, and surrounding yourself with people that will motivate and support you.
ANNOUNCEMENTS: read your newsletter, thanksgiving convergence, etc
COT: Always stays in COT.