Started off the day with sprints, 5 rounds with 10 merkins.  Then we did an F3 version of Lumberjack 20 (CrossFit Hero WOD). 10 merkins before each movement then 400 meter run after.

• Dumbbell Deadlift (35lb)
• Coupon Curls
• Dumbbell Tricep extension (35lbs)
• Dumbbell Thrusters (10lbs)
• coupon push press
• Coupon lunge twist
• Jump Rope (40 reps)

ended the workout with 8min of Tabata
4min – big boy 20 sec , homer and marge 10 sec

4min – plank hold 20 sec, hand release merkins 10 sec