Started with a mosey run. Then a warmup circle:
Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. Count of 15 reps I/C.
Run

The Thangs
Thang 1: Mountain Climber relays
Run to line 1 and do 20 mtn climbers
Run to base line
Run to line 2 and do 30 mtn climbers
Run to baseline
Run to line 3 and do 40 mtn climbers
Run to base line

Thang 2: Interval routine. Had a Nirvana playlist going, 30 years since Kurt Cobain’s suicide.
Three sets:
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
Cherry Pickers
Squats (w/ Block)
Dips
Bobby hurleys
Set B: Do the below 40 seconds on, 15 sec rest in between
LBC
Derkins
American Hammers
Curls (w/ block)
Mountain Climbers
Set C: Do the below 45 seconds on, 20 sec standing rest in between
Burpees
Imp Walkers
Squat Jumps
Lunges
SSH

Thang 3: Pull up bar assembly line
Nine pull up bars. First one: 4 pull ups, second: 5 thrusters using cindy, third: 6 knees to chest. The sequence repeats. Pax go down the line and end up doing the sequence three times; bear crawl back to the start and do 7 squats with the block. Then get back in the pull bar sequence again.

Mary.
fini
COT