Warm-o-Rama: 340 yard run with dynamic stretches then Carolina dry docks, imperial walkers, American hammers and leg stretches.
The Thang: 4 corner drill
5 burpees, 10 hand release merkins, 15 salsa dips, 20 heels to heaven
Sprint 150 yards to next corner and plank for the six
Repeat same set of exercises then Bear crawl 20 yards to next corner
Repeat this cycle for all four corners, competing 3 laps or until time is up.
“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”