Warm Up:

Motivators x 7 + 3 burpees

Tap, tap, taps + 3 burpees

Monkey Humpers + 3 burpees

Mountain Climbers + 3 burpees

Global Warming Save the Seals + 3 burpees

 

Thang:

Lower Body – Negative Lunge + Monkey Humper + Bonnuie Blares + Straight Arm Squat + Sprint/Backpedal/Sprint x 2

Upper Body – Negative Merkin + Dips + Incline Merkin + Duck Run + Sprint/Backpedal/Sprint x 2

 

Mary:

Leg lifts 20 seconds on 10 seconds off x 4

American Hammers