WARMUP:
SSH
Moroccan night club
Windmills
Squats
Swings
Merkins
THE THANG:
Pyramid of Pain:

With a partner:
Partner A does the movement
Partner B holds a plank, then switch after each movement
Complete each round plus all rounds before it
Run up the hill after each roubd

R1: Burpee to Overhead x5
R2: Merlin’s x20
R3: Overhead press x10 each arm
R4: Curls x20
R5: Thrusters x20

BONUS ROUND:
500 (ish) swings between you and your partner. Partner not swinging can recover.

MARY:
ANNOUNCEMENTS: several
COT: prayers of gratitude and healing