Warmup
20 IC Side Straddle hops
10 IC side winders
Arm Circles
Run to the top of the parking lot
Bell Time
Squat + One Arm Row 10 per arm
Plank position into kettlebell swing 10 reps
One Arm Curl + Press 15 per arm
Kettle swing into dead lift 10reps
One Arm Clean 15 per arm
Gorilla Row 15 per arm
Overhead Reverse Lunge 10 side
Uneven Pushup 10 IC per side (it’s ok to take a break during cadence and start back when you are the Q)
Plank into sumo high pull 10 reps
One Arm Push Press + Side Lunge 10 per arm
Squat + Rotational Press 10 per arm
Skull Crushers 10 IC
Bent over row 10 per arm
Chest press 10 IC
Weighted Step ups on benches 10 per leg
Dips 10 IC
Skull Crushers 10 IC
Bent over row 10 per arm
Chest press 10 IC
Mary
20 Sit ups
20 IC LBCs
20 IC Low Flutter Kicks
20 IC Low Dolly
Reflection
Joshua 1:9
Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.