The Best Part of Wakin’ Up is……Burpees

Warm-O-Rama:

Warm Up

– SSH
– Weed Pickers
– Toy Soldiers
– Hillbillies
– Arm Circles
– 5 burpees

The Thang:

We moseyed to the pull-up bars.

Every pax did a max set of pull ups. While PAX were doing their pull-ups everyone else was doing box jumps on the wall.

We moseyed to the large hill by the tires.

2 pax at a time flipped tires while the rest of the PAX ran up and down the hill. At the top of the hill, we did 10 merkins. At the bottom of the hill we did 5 burpees.

We moseyed to the track and took a lap. After the lap we lined in the end zone.

Next was the following:
** After 25 reps, PAX ran to the 25 yard line, did 3 burpees and ran back (comes out to 30 burpees total)

100 flutters- alpha
75 merkins
50 squats
25 toes to sky

We then ran the stairs in the grandstands. At the top of the stairs we did 10 jump squats; at the bottom 15 plank jacks.

After that we circled up and did.

– 51 flutters 4-count
– 20 American hammers – alpha
– 20 J Lo 4 – count
– 1 minute of low plank

We headed back to the hill and did 7’s with burpees and merkins.

As time was winding down we headed back to flag and finished with 10 more squats.

COT:

Welcome Canary!!

Naked-Man Moleskin:

“Beach Body Starts Today!”