September 11, 2017

Billy Blanks’ ring of fire

Disclaimer

Warmup

Mosey

Side straddle hop X20 ic

Imperial walkers x20 ic

Sumo squats x15 ic

The Thang

Ring of Fire 1 min each station. No rest

Burpees

Box jumps

Shuttle run

Reverse crunch

Lungs walk

Merkin

Ww2 sit-ups

Bootstrappers (hold al gore if tired)

Dips

Bear crawl

Rinse, wash and repeat

Rinse, wash and repeat

COT–Serve others first. Remember what happened 16 years ago

prayers for hurricane Harvey and Irma victims

6 PAX + 1 FNG

Billy Blanks, C-Lo, F150, Chyna, Escobar, Hang Ten (FNG)

Great work men!