Warm-up – the usual

First: 8 minute timer.   45 sec on and 15 sec rest.   4 exercises all repeated twice to equal 8 minutes

Round 1:

1. sumo squat
2. side lunge w knee drive R
3. Plank up/down
4. side lunge with knee drive L

Round 2:

1. smurf jacks
2. squat to calf raise
3. YW’s
4. Renegade Rows alternating

The we did 4 x 4’s instead of 5 x 5’s because I released I didn’t save enough time.   We partnered up and one partner ran while the other stayed and exercised.   Total of four minutes for each exercise

1. Lt Dan’s
2. Plank with X reach
3. 1 squat jump to 4 skaters
4. Love bugs (5 tricep dips to 5 push ups)

We had a couple minutes so did LBC’s, table tops and bicycles fora out 30 sec each