Stole this great beatdown from Nomad

The Thang:
Pod 1:
30 X SSH
30 X Prisoner squat
30 X Seal jack
30 X Imperial walker
30 X Mountain climbers
1 Lap around the parking lot
150 Reps Total

Pod 2:
Deconstructed Burpees 15 OYO
15 X Squats
15 X Leg thrusts
15 X Merkins
15 X Leg thrusts
15 X Jumps
30 X BirdDog (left/Right)
30 X BirdDog (Right/Left)
15 X Firehydrant (Right)
15 X Firehydrant (Left)
30 X Plankjacks
1 Lap around ther parking lot
195 Reps Total (cumulative: 345)

Pod 3:
Deconstructed Burpees 15 OYO
15 X Squats
15 X Leg thrusts
15 X Merkins
15 X Leg thrusts
15 X Jumps
15 X Firehydrant (Right)
15 X Firehydrant (Left)
30 X Plankjacks
1 Lap around the parking lot
135 Reps Total (cumulative: 480)

Pod 4:
30 X Little baby arm circles forward
30 X Little baby arm circles backward
30 X Moroccan Night Club
30 X LBCs
30 X Dollys
1 Lap around ther parking lot
150 Reps Total (cumulative: 630)

Pod 5:
50 X Imperial walkers
20 X Little baby arm circles forward
20 X Little baby arm circles backward
10 X Merkins (cumulative: 730)

Extra Credit

30 X Neapolitan Dynamite                                                                                                                        30 X Hallelujah squats                                                                                                                              30 X Lunges                                                                                                                                              30 X Crab jacks
30 X Crab humpers
30 X Groiners
30 X Prisoner squats
30 X Seal jacks
50 X SSH
290 Reps Total (cumulative: 1,200)