Warmup
ISW
Monkey Humpers
Toy soldiers
Dippy Birds
The thing
1st and 10, or more like 1st and 5
50 yard field marked at 5 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 5, sprint the remaining 50 yards. Recover jog back to the 10, Perform 9 Merkins, 2 Burpees, sprint the remaining 45 yards, recover jog to the 15, Repeat until all 50 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.
Mosey to the block pile grab a block and carry it to the pull-up bar.
Round 1 pull-ups, max
20 OYO full curls
20 OYO standing skull crusher
20 OYO overhead Press
20 OYO block swings
Round 2 chin-ups, max
20 OYO Squatting curls
20 OYO close grip block merkins
20 OYO front shoulder rise
20 OYO bent rows
Round 3 Alternating switch grip pull-ups, max
20 OYO Bent Curls
20 OYO laying skull crushers
15 OYO deep swimmers press
20 OYO dead lifts
Round 4 up fast and slow negative pull-ups x 5
Up fast and down slow for all of the following:
10 curls
10 skull crushers
10 shoulder press
10 upright rows
6MOM
20 IC LBC
1 minutes American Hammer
Reflection
“For the word of God is living and active and full of power [making it operative, energizing, and effective]. It is sharper than any two-edged sword, penetrating as far as the division of the soul and spirit [the completeness of a person], and of both joints and marrow [the deepest parts of our nature], exposing and judging the very thoughts and intentions of the heart.”
??Hebrews? ?4:12? ?AMP??
Moleskin
Something about sonars new place doesn't have a slot big enough or deep enough… he was talking about an oven.
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