WARMUP:
SSH, windmill, imperial walker
hip thrust, low slow squat, 1min high plank, spider man stretches

THE THANG:
Pain stations – complete 2 circuits; EMOM: 50s each station, 10s transition

1. Mosey
2. Merkin – hands on bench
3. SSH
4. goblet squat 50’db or 30’db
5. DB curls – 20’dbs
6. KB swings – 40lb
7. Sandbag clean and press (40 or 60)
8. Farmer carry 30s and back – 72lb kb “Sunny Delight”

Field work:
5 REPS 3 Reps:
Start at goal line and Low crawl to 10, bear crawl to 30, Sprint through opposite end zone.
20 SSH and breather until all pax finish
Mosey back to opposite goal line and repeat

Mosey back to base of the hill –
Pax split in two groups roughly based on similar weight. Race up the hill (Sprint)

MARY:
EMOM 5 reps Humane burpee
(5 hip thrusts, 5 push-up, 5 goblet squat)
Winner of the sprint does first set as 10 burpees We were too gassed and forgot to give the winners their reward

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COT: yes