River trail beatdown

Arm circles, neck stretch, toy soldiers, best stretch ever, calf stretchs.

one mile run with beatdown in between. 20- incline merckins 20- squats 20- hanging reverse ab crunches 20 dips- lunge walk halfway across Bridge. Then side step the other half. Backwards lunge walk down hill. 15 calf rasise each leg. Bear crawl down hill. Then bear crawl back up hill. 20- hammers. 10 step ups each leg. 15 crab cakes.