AO: Tradition
Q: Frostbite MECA ,
PAX: Frostbite MECA, Clifford, Moonlight (Samir), Miles Morales, Valley Girl
FNGs: None
COUNT: 5
People’s Q. Everyone pick two exercises.

WARMUP: 1 mi run, SSH, penny picker, windmill, LSS, merkins, Freddy mercury
THE THANG:
– 3 pull-ups (3 second hold at top, middle, bottom), 10 dips, 12 burpees
– Kettlebell curls, KB rows, abs leg extension, side crunches, KB swings, KB squat to press
– 2 lap mosey
– 8 pull-ups, 10 dips, 12 burpees
– KB LSS, mountain climber merkins, KB slow good mornings, KB overhead rear lunges, KB chest press
– 2 lap mosey, 8 pull-ups, 10 dips, 12 burpees

MARY: flutter kick, LBC, plank
ANNOUNCEMENTS:
COT: