WARMUP:
Goofballs
Low slow squat
Low slow merkins
Let’s get outta here, it’s cold

THE THANG:
4 corners around Kingsley loop:

2 rounds, 20 reps each of

Corner 1 – Upper Body
Merkins
Derkins
CDDs

Corner 2 – Leg Day
Squats
Lunges
Sumo squats
Good mornings (hello dawn patrol)

Corner 3 – Gut
Big boys
Flutters
Hello Dollies
Plank jacks

Corner 4 – Get some (just 1 round)
SSH
Burpees
Bear crawl

Repeat – we got to Leg day a 2nd time

MARY:
Sprint the last 100 yards or so back to COT

ANNOUNCEMENTS:

COT: