4 corners

Preamble:

Warm-O-Rama:

The Thang:

1st 10: burpees

2nd 20: curls with cinder

3rd 30: merkins

home 40: flutter kicks (alpha)

100 SSH

1st 10: jump squats

2nd 20: skulls with cinder

3rd 30: diamonds

home 40: toe taps)

100 SSH

1st 10: bonnie blair’s (alpha)

2nd 20: overhead press with cinder

3rd 30: stone mountains

home 40: LBC

100 SSH

1st 10: donkey kicks

2nd 20: V-Chop (alpha) with cinder

3rd 30: Shoulder Taps (alpha)

home 40: V-ups

100 SSH

10 cling press

20 halo

30 swings

40 around the world

100 SSH

10 squat front arm raises

20 bench

30 alternative merkin on KB

40 dieing cockroaches

COT:

Naked-Man Moleskin: