20190116

Q Sharkbait

Pax Burgundy & Priorities

WarmUp

SSH

IW

Copperhead Squats

Abe Begota

Hill Billies

The Thang

Mosey to Wharf Market

4 rounds Deconstructed Burpee

The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up.

Arm Circles

Mosey to Plaza

Four Corners Escalator

Burpees,LBC’s, Merkins and Squats

Combination of Four Corners and an Escalator. Four exercises. 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

Mosey Back to Flags.

COT