PAX: Nano, Hightower, swish, Hoolihan, Dunder, Glee
WARMUP: SSH, Cherry Pickers, Wiley Mays Hays, Michael Phelps, Downward Dog, Cobra Kai THE THANG: Slow and Steady workout while recovering from the Murph
-40 yard lunge, 40 yard high knees, 40 yard butt kickers, 120 yards karaoke, 160 yards laterals, 200 yard sprint
-8 minute abs: 8 ab exercises for one minute each with no break; LBCs, American Hammer, LBC obliques right side, LBC obliques left side, flutter kicks, mountain climber, crunchy frog, low plank -ultimate frisbee with 4 squats each dropped frisbee
MARY: see above
ANNOUNCEMENTS: Capital Circuit: 8 workouts in 7 days
COT: Show mercy and give grace to yourself as you do to others. You do yourself no favors by consistently beating yourself up mentally. Use support of those around you to see that you are not a failure.