Mosey and circle up for some SSH, Copper Head Squats, Sun Gods, and Michael Phelps.

Tabata timer routine today – 60 seconds of KB work, 20 seconds rest.  Working our way through 10 exercises

Curls, Swings, Tri Extensions, Squats, Merkins, Single Arm Rows, Thrusters, Upright Rows, Reverse Lunges, Overhead Presses

Run a lap to the far island and back.

Rinse and repeat for round two.

Switch it up a bit on the third round – grab a partner, while one does the KB work, the other runs to the middle light pole and back.  Switch.  Once each partner has done the KB exercise, move to the next exercise.

COT and prayed it out, great work fellas and good to have some new guys out – Koi and Fire Sale!!  Great to have High Dive back out too!