Warm-up: (15 Min)
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Hanging Shrugs

Then, 2 times:
20 Wall Balls
10 Sit-ups
10 Squats

Fun: (10 Min)
3 Rounds of "Rowling"

Workout: (35 Min)
"Charles"
800m Run
50 Goblet Squats (24/16)
800m Run
50 Russian KB Swings (24/16)
800m Run
50 KB Snatches (24/16)

NOTE: This is a memorial workout honoring member Frank Holloway's father, Charles Holloway. Charles served in the Army during World War 2 and the honorary flag given to his family hangs in our gym in Morrisville. Charles passed away about 2 years ago.

Scaling:
400m Run or Row and Light KB