Warm up: SSH, TTT, butt kicks, don quiote, Carolina dry docks
The Thang:
Ciabatta:
Set timer for 10 min:
Box jumps 20
Carolina dry docks 30
Run lap
Next:
Burpees 10
Glutes up ab work (50)
Run lap
Next:
Groiners (10)
Derkins (20)
Run lap
Mary:
Dying cockroach, slow flutter, the hundred