Disclaimer and began with a run around the NaFo high school campus.
Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches
-Run-
Thang 1: Burpee relay: run to next line of parking spaces, do 7 burpees, run back to baseline, run to second line/7 burpees, run back to baseline, run to third line/7 burpees, run back to baseline, plank for six.
-Run-
Thang 2: Pull up bars: Pullups, toes to bars, chin ups, knees to chest; repeat.
-Run-
Thang 3: Bench mench: step ups, dips, squats, derkins, calf raises.
-Run-
Thang 4: back in the parking lot: do 7 mtn climbers at each row of parking spots, not a relay, plank for the six. There were six rows.
-Run-
Thang 5: slam ball toss: pax on their six, close in, toss 15lb slam ball to each other, be nice and call their name before tossing the ball. Also did a variation where pax did a sit up with the ball before tossing.
Mary
Fini
COT