QIC: Rash

PAX: Grovetucky, Mogul, Brain, Ball Bearing, Bo Shembeckler

Warm up with cotton pickers, squat folds, Rash stretch, spinal twist, frog bridge, frog, crab reach, and shin boxes

The Thang:  4 hill runs follow by 20 pushups of a different type: pike, military, wide, and standard

Leg blasters x 7 sets (10 air squats, 10 lunges, 10 plyo lunges, 5 squat jumps, 20 second break)

Mosey back to flag for some LBC’s, Plank, and down dog.