Q-Chew Toy
Warmup: Thunder burpees
Spartan Sprint
Run 1 mile
10 Merkins
10 burpees
10 mountain climbers (2 is 1)
10 Jumping jacks
10 air squats
10 forward lunges
10 hand release Merkins
Run 1 mile
10 tuck jumps
10 plank up downs
10 plank shoulder taps (2is1)
10 knee slap mountain climbers(2is1)
10 backward lunges (2is1)
10 glute bridge raises
10 dips
Run 1 mile
10 decline Merkins
10 single leg squats (2is1)
10 double calf raises
10-second plank
10-second 6-inch leg hold
10-second iso squat
F3 The Capital 