Minimal warm up – ready to play.

5 stations with exercises (3 rounds) and activities (2rounds)

a- 3 rounds (10 bar rows + 10 monkey humpers) and 2 rounds (banded side step 20 yards and back)

b- 3 x (10 mike tysons + 10 monkey humpers) + 2 x (shuffle right / shuffle left / “sprint” and back)

c- 3 x (10 curls + 10 mhs) + 2 x (bunny murders + murder bunnies back)

d- 3 x (20 merkins + 10 mhs) + 2 x (70# single arm farmer carry + back)

e- 3 x (over head presses w cinder block) + 2 x (zamperini and back)

once completed “run” to light and perform 50 gorilla humpers and back to location

Ninja 100s = 3 rounds of 10 burpees/10 double squat jumps/10 mountain climbers ending with 10 more burpees

once completed “run” to light and perform 50 gorilla humpers and back to location

Carry toys back to flag and end with Mary’s

We were all humped out and spent!