WARMUP:
Grandma Jacks
Grandpa Jacks
SSH
Motivator
Moroccan Night Clubs
Arm circles OYO forward and back
Michael Phelps

THANG 1:
40 Thrusters
40 Merkins
40 Power Clean Press
– Short recovery lap
30 Thrusters
30 Merkins
30 Power Clean Press
– Short recovery lap repeat for 20 reps & 10 reps

THANG 2:
10 Squat Hold Chest Press
20 Big Boy Sit-ups W/ or W/out bell
10 Plank Pull Throughs

ANNOUNCEMENTS:
Bethel Men’s Shelter
Break the Dam
Overnight Ruck
Read your New Letter
COT: prayers were said