WARMUP: deliberately took time to make sure we did an appropriate warmup

SSH, windmill, butt kickers, high knees, karaoke, broga, toy soldiers

THE THANG:
Mosey over behind service station to leverage the half wall

7s – 7 rounds, 7 reps, 7 exercises
Step ups – 7 each leg
Merkins
Squats
CDDs
Leg raises
Jump squats
Inc merkins
Nur around building

Form was important. Reps weren’t too high that would cause bad form. The desire was to show the guys if you have good form you will be sore / tired faster and chances of injury is less.

Round 7 we did 8 reps of each so that we would reach 400

MARY:
Had a few extra minutes to do some Mary on the wall.
ANNOUNCEMENTS:
Trifecta this weekend
Bethal
4 Bs
Trash pickup
COT: