WARMUP:

1. Side Straddle Hop
2. Moroccan night club
3. Wind Mill
4. Imperial walker
5. Cherry picker

THE THANG:

1. Circle of exercise with sandbag run

1. Gorilla Rows
2. Man Makers
3. Goblet Squats
4. Flutter Kicks with Press
5. KB Snatch
6. KB Goblet Cossack Squat
7. KB Chest Press
8. American Hammers
9. Deadlift
10. KB overhead squat
11. Swings
12. Kneeling KB Chop
13. Run with sandbag

1. Dora

1. 100 Sit-ups with press
2. 200 a round the world with curl
3. 300 Halo with triceps curl

MARY:
ANNOUNCEMENTS:

1. Stuff the bus
2. Bethel Men's Shelter
3. BRR

COT: