Nice morning, low 20s with little wind. 6 pax reporting. Motorboat, PVC, Beefsteak, Tulip, @pontoon19 and Spud. 5 core principles and disclaimer.
warmup:

Abe Vigoda x15 IC

SSH x15 IC

Arm circles x10 IC

bear crawl to rotunda because walking is too easy.

Thang:

4 rounds of 9 exercises Tabata style – 45 seconds of work, 15 seconds of rest.
1. HR Merkins

2. Step ups

3. crunchy frogs

4. dips

5. leg lunges

6. shoulder taps

7. arm pretzels

8. squats

9. American hammer

Mary: flutter kick x10, low dolly x10 and heels to heaven x 10.

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