Warmup
Black Jack 21
21 reps of 21 exercises
Saddle up with rock
Stairs
-dips
-burpees
-calf raises
Levee
-derkins
-prisoner kneel
-upward flutter kick 2is1
Wall
-donkey kicks
-imperial squat walkers (4ct)
-plank ups
Central Square
-alternating toe taps 2is1
-lunges 2is1
-sit-ups
Top of Ramp
-plank jacks 2is1 (4 count)
-Bobby Hurley
-box cutters 1is1
Middle Square
-step ups
-bob & weave
-v ups
Top of levee
-shoulder tap 2is1
-low slow squat with weight
-on back alternating toe taps 2is1
River side
-thrusters
-side squat with weight
-American hammers
Extra:
-Plank up and moseying
COT
