ILL A NOISE

- SSH
- Arm Circles
- Circle Arms
- Seal Claps
- Overhead Claps
- Squats
- Side Lunges
- Shoulder Taps
- Merkins
- Mounty Climbers
- Motivators from 5

EMOM 5-One minute Rounds
First Set
- 5 Burpees
- 10 Good Mornings
- 15 Overhead Claps
- Run a lap after 5 minutes

Second Set
- 5 Bonnie Blair (in cadence)
- 10 Merkins
- 15 Squats
- Run a lap after 5 minutes

Dora’s (partners)
MOT Changes after rep target is reached.
Bear Crawls/Mosey back
Lunge walk/Mosey back

- 50 Curls
- 75 Coupon Swings
- 100 overhead presses
- 100 Rows
- Finish with Murder Bunnies

- Flutter Kicks
- Chili Cuts
- V Ups
- Imperial Walkers
- World’s Greatest Stretch
- Fire Hydrants/Sky Kicks

- Lake Champion 9/11-9/13
- Trexler Zoo Ruck Sunday Oct 19
- Overnight Camping 10/25

- Continue prayers for all and McGrubber triathlon this Saturday