6:30 Opening/Quick Stretch
6:35 Cadence Work
6:40 Cadence Work
6:45 Viscious Square
6:50 Viscious Square
6:55 Viscious Square
7:00 Grip, Rip, and Roll or
7:05 Walk Like an Egyptian
7:10 COT
7:15 End
Cadence Work
1) Plank Jack Shoulder Taps
2) Mountain Climbers
3) Stationary Ape Hops
4) J-los
5) Turkish Get Ups
6) Box Cutters
7) Absolutions
Vicious Square
First 8 minutes
– As guys are walking around the square with rifle carry, the first two walk to the center and perform 15 up downs
Last 7 minutes
– As guys are shuffling around the square with rifle carry, the first two walk to the center and perform 15 squat thrusters
PAX- Simmons, Mercy, Bongo, Vila, Woodstock, Popeyes, Peach, Huckleberry, Ringo, Mile High, Bourbon, Meatloaf, Geppetto
Q – Isosceles
6:30 Opening/Quick Stretch
6:35 Cadence Work
6:40 Cadence Work
6:45 Viscious Square
6:50 Viscious Square
6:55 Viscious Square
7:00 Grip, Rip, and Roll or
7:05 Walk Like an Egyptian
7:10 COT
7:15 End
Cadence Work
1) Plank Jack Shoulder Taps
2) Mountain Climbers
3) Stationary Ape Hops
4) J-los
5) Turkish Get Ups
6) Box Cutters
7) Absolutions
Vicious Square
First 8 minutes
– As guys are walking around the square with rifle carry, the first two walk to the center and perform 15 up downs
Last 7 minutes
– As guys are shuffling around the square with rifle carry, the first two walk to the center and perform 15 squat thrusters