WARM UP

Windmills x 15ic

Finkle Swings x 20ic 

Motivator count down 10-1

THE THANG

All movements: 70 seconds work, 11 seconds rest ; 4 continuous sets 

Double-time Mosey

Pull-ups

Stair squat jumps (squat down n jump up  to next stair for each stair on stairway)

American Hammers

Merkins

Burpee Dans 

Bay City Scissors

Double-time Mosey

COT

Prayers for the group to grow, for Fridge and his boys, and for IR FNG Aaron recovering  hernia surgery