Being on Q is an honor! Take it seriously and be prepared!

WARMUP:
Dynamic warm up moving around parking lot holding KB in air stops including:
Hillbilly Walkers
Low slow squats
Imperial Walkers
Moracan night clubs
Sumo Squats
Merkins

THE THANG:
4 rounds of Tabata 25 sec exercise 12 sec rest 8 exercises
KB Swings
American Hammer
Merkins
Deadlift
Bent rows
Overhead press
Clean with Squat
Goblet Squat

Run lap two times
MARY:
Dynamic stops for Mary on way back to COT
ANNOUNCEMENTS:
COT:
Keep posting was the message MP returned to the gloom and I’ve shared the importance of both physical and mental benefits of posting!!