Warm up: SSH, Carolina dry docks, mountain climber, TTT, hip flexor stretch.
Count off into a 1 or a 2. Go grab one block each . Next up STINK B.O.M.B.S. (Set 5 cones out surrounding the Shovel Flag. Pax #1 starts the B.O.M.B.S. reps at the first cone while pax #2 Bearcrawls to the center to do exercise chosen by the Q. Pax #2 then swaps with Pax #1. Work at same spoke until all reps are completed. Then move to next spoke. Q can change center exercise with each move to next spoke.
In the middle—25 curls
O-200 Over Head Presses
In the middle—5 burpees
M- 300 Merkins
In the middle—25 abs up glutes up
B- 400 modified to glutes up abs up
In the middle— 10 box jumps/15 seal jacks
S- 500 sumo squats
In the middle 10 burpees
What we did was BOM and part of the second B. did not have time for whole workout within 45 minutes. would be good to cut in half for 45 or do whole thing in one hour workout