The Thang

Thang 1: 3 Rounds: Burpee Squat Bounce (14 IC) – then 60 seconds step ups with blockees

Thang 2: 60 second Max Prisoner Jump Squats

Thang 3: Run the parking lot loop, stopped halfway for 10 4 count bonnie blairs IC , back to the pavilion

Thang 4: 2 Rounds 40 seconds work, 15 seconds transition: evolution: a) Inchworm Merkin then Blockee B) ALTT Alternating Lunge Twist (each leg) while holding Coupon and then thruster C) Explosive Merkin (slow on the down, accelerate on the up so your hands are fully off the ground)

Thang 5: Mary break – Cocoons IC, Starfish IC, circles clockwise then counter, freddy mercuries (super slow cadence)

Thang 6: 2 Rounds 40 seconds work, 15 seconds transition: a) Push/Row Merkin/Blockee Evolution b) Overhead Press c) Balls to the wall

Thang 7: Shoulder Blaster (keep arms up during all 4 sets of 14 (4 count IC) various shoulder exercises)

Thang 8: Shortened Cindy/Murph: two groups – 10 pull ups, 15 hand release merkins, 20 squats 2 rounds and then run a loop. Then 3rd round/loop 4th round loop

Thang 9: 2 Thrusters and then bunny humpers two parking spaces 4 thrusters resurrection bunny humpers back, 6 thrusters, bunny humpers 8 thrusters, resurrection back.

Thang 10:90 seconds max burpees till time