Warm o Rama 

ssh, leg stretches, squat twist, jump rope

mosey

The Thang
90 sec each set

•20 ssh/4 Apollo
•20 jump rope/4 plank toe touches
•walk out on hands/2 merkins
•20 high knees/4 squats
•20 lbc/1 James brown

recover

•10 Smurf jacks/10 imperial walkers
•3 burpees/20 butt kickers
•squat circle/merkin
•4 Bonnie B/4 shoulder taps
•20 Freddie M/2 Bobby H

Recover

•20 ssh/4 Apollo
•20 jump rope/4 plank toe touches
•walk out on hands/3 merkins
•20 high knees/4 squats
•Lbcs

recover

mosey

COT