Q Sharkbait 

Pax This One Time, ADT, Flea, Beach,Stein, Burgundy & Psyc

Warmup 

SSH

Copperhead Squat

IW

Sun gods

Clowney 

Named after the Univ. of South Carolina football DE standout, this exercise involves 7 sets (per Clowneys’s college jersey number 7). The exercises are 4 jumping lunges IC followed by 4 merkins IC. Rinse and repeat this set of exercises 7 times.

Suicides

Happy Jacks 

5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe.

Blades of Steel

Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.

Blimps / Suicides 3 rounds 

Hollow Hold

Superman

COT