Ninja Beat Down

Preamble:

Disclaimer

Warm-O-Rama:

Warm up with 15 each SSH, Windmills, Imperial Walkers, Hill billies, Standing goof ball

The Thang:

Bear crawls across the field – every 5 a merkin with off set arms.  Once at the other side Crawl Bears back with an offset arm merkin every 5.

-Everest – one lunge and 2 squats up the hill

-Jack Webb at the top.  One merkin/4 overhead presses, 2/8, 3/16, 4/32, 5/64, 6/128, 7/64, 8/32, 9/16, 10/8, 11/4

-Elevens – Bonnie Blares/Calf Raises (4 count)

Finish up with Bruce Lee

20 reps/3 round of each

-Hammers, Leg Raises, LBC, Heel Touches, Crunchy Frog, 100s

COT:

Prayers for healing, for those traveling