ABC’s with legs
COP — DQ, IJR, copperhead squats, smurf jacks, one legged merkins, dirty dogs, crunchy frogs, john travoltas, mountain climbers
to the bench
skull crushers, dips with a clutch, squats with a clutch, one legged and one handed merkins
run the loop
repeato with more repetitions, and then yet again.
to the track
choppy feet for 5 seconds, sprint 1/4 lap
repeat all the way around the track.
choppy feet for 10 seconds, sprint 1/2 lap
one person at a time does 5 pull ups, the rest run to the trees and back, switch out till everyone is done.
ascending tempo merkins
1 regular merkins
1 2count merkin
1 3 count merkin
all the way to 10
back to the flag for some stretching