Warmarama:
SSH
Pickers
Windmills
Squats
Merkins
Let’s Get Going with a sprint back and forth to get the heart rate going.
20 KB Swings
30 Curls
40 low flutter with press
Sprint to first island
5 burpees
Sprint back and then sprint up to 2nd island
5 burpees
20 merkins
sprint back to bells
20 KB Swings
30 Curls
40 low flutter with press
sprint down to pull up forest
5 burpees
20 merkins
10 pull ups
Go back to bells
20 KB Swings
30 Curls
40 low flutter with press
Sprint back and then sprint to 3rd island
5 burpees
20 merkins
40 Mountain Climbers
Back to bells
20 KB swings
Sprint back and then sprint to 4th island
5 burpees
20 merkins
Sprint Back
30 curls
go to pull up forest
5 burpees
20 squats
10 pull ups
burpee sprinters back and forth stopping to do 3 at each turn
10 pull ups
back to bells
run to 5th island with sprinters in between (I don't even remember at this point) and we just kept going and it never seemed like it would get to 6:15
return bells
recover recover
Great WORK men and dogs alike…