After we realized the Q was not coming we decided to did a warmup mosey around the parking lot to get the body warmed up in this 41 degree temp

Warm-Up

SSD

Windmills

Stormtrooper

 

Firestorm decided we would do a ladder

 

20 swings

Run

20 swings

15 squat thrusts

Run

20 swings

15 squat thrusts

20 curls

Run

20 swings

15 squat thrusts

20 curls

20 skull crushers

Run and time to work back down the ladder

20 curls

15 squat thrusts

20 swings

Run

15 squat thrusts

20 swings

Run

20 swings

Run

 

Crocs decided we do some Merkins  and WWII

10 Merkins and 10 WW2

20 Merkins and 20 WW2

30 Merkins and 30 WW2

40 Merkins and 40 WW2

 

With 1 minute left, we pop in 5 burpees and ran the KBs back.

 

As I type this my abs still hurt