You don’t have to run for cardio

11 PAX set out into the gloom to put in some work.

DISCLAIMER

PRAYER

COP

TTT – 10 IC

WMH – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

Merkin – 10 IC

THE THANG

Straightforward routine: 1 minute AMRAP upper body, lower body, core, cardio, and throw in some pull-ups, rinse and repeat.

• Thumbs-up Merkin • Side Lunge Jump • Sphinx Crunch Hold • High Knees • Pull-ups

• Gump Jump Merkin • Lunge-Squat Hold • Swimmer Plank • Burpee • Chin-ups

• Diamond Merkin • 1 Leg Squat (R) • Alphabet Soup • Slalom Hop • Alternating-grip Pull-up

• 5-Point Merkin • Jump Squat • Scissor Twist • Quick Feet • Switch-grip Pull-up

• Mosey back to flag • Elevator Merkin • 1 Leg Squat (L) • Boat-Canoe

CIRCLE OF TRUST

PRAYER