WARMUP:

• 20 Side Straddle Hops
• 15 Windmills
• 15 Moroccan Nightclubs
• 15 Hillbilly Walkers
• 15 Imperial Walkers
• 15 Cherry Pickers
• 15 Low & Slow Squats

THE THANG:
Ruck & Bear Crawl

• 1 lap around the school with a sandbag shouldered
• Bear crawl across the parking lot + 4 shoulder taps at every striped parking area
• Lunge walk back
• Bear crawl across the parking lot + 3 Merkins at every striped parking area
• Lunge walk back
• 1 lap around the school with a sandbag shouldered

Sandbag & Ruck Work

• 10 Sandbag Curls
• Reverse Sandbag Drag across the field
• 10 Sandbag Curls
• Reverse Sandbag Drag back across the field
• 10 Sandbag Curls
• Sandbag Toss across the field
• 10 Sandbag Curls
• Sandbag Toss back across the field
• 10 Sandbag Curls

Finisher – Rucks & Sandbags

• 15 Sandbag High Pulls
• 15 Ruck Squats
• 10 Ruck Dips
• 30 Calf Raises

Abs workout
American hammers, flutters, box cutter
MARY:
ANNOUNCEMENTS: Bethel men’s shelter, fort mil care center
COT: prayers for family and friends