Mufasa from Omaha also came by!

Used the Playlist F3 Dad Rock at 120 BPM
Warmed up with
Moroccan Dance Clubs
Grass Pickers
Side-Straddle Hops
and Burpees
to Time is Running Out by Muse
using “Groove cadence”

Then we focused on negatives for 8X3 counts down, 1 up
Pull Ups
Nordic Curls

For these we did 10X 3 counts down, 1 up; 1X30 counts down; 10X 3 counts down, 1 up
Rows
Jump Squats (on to and off of benches)
Incline Merkins
Single-leg step ups (or lower downs since we’re talking negatives – I was going to down bonnie blairs but someone complained)
Dips

Then we burned ourselves out with “burp-ups” a la Murphs
1 Pull-up
2 Push-ups
3 Jump Squats
(I call these Murpees or Murph-Burps because it’s an “easy” solution to complete a Murph.)
All while partners took turns running 1/5 of a mile

Finally, we ended with some ab work working our bottom then top cores.