Pre-Run/Ruck

Warm-o-Rama- SSH, WeedPickers, Shoulder Taps all in Cadence

E2K stretches and Willie Mays.

Beatdown-

T. the WASH x3

10x Werkins, 20x American Hammers, 30x StepUps(Riverdancing for Boy-R-Dee), 40x Hip Thrusts for 3 rounds of each

H. Hillbilly Squats for 2 rounds of 20x with Merkins thrown in between

E. Everest on hill/stairs

M. Mexican Jumping Squats for 40 feet, rinse and repeat x 3

I. Imperial Squat Walkers

L. Little Mermaid x 20 each side

L. Lt. Danger for 40 ft x2

Air Chairs, Merkins, Planks in between while waiting on 6 to finish.
Finished with a 15 minute run around The Mill.

Ending with 2-3 minute plank

COT and Coffee!
#GetSome