Warm Up
Moved AO to gym overhang due to rain which never came.
SSH, CH sq, TS, WM, Tie Fighter
Main Event
Ribbons high, waist and ankles.
IC x 10 reps; 1/2 curls to level, level to up, sq press,
SCrushers,
Upright rows,
deadlifts,
summo lifts,
single arm clean/press,
wall sit; w/ milk jugs level, 45 degrees and vertical,
OYO 20 American swings.
On Six: BBSU with press,
OH extend.
Plank position; 10 kb merks each side, 30 second plank hand on kb and leg extended. To bottom of parking lot, modified Welsh Dragon, plank position drag kb x 4 then series of 1 merk, 1plank Jack, 1 shoulder tap. Repeat drag and one added rep each time until reach 10.
Lunge walk around flag pole.
Tripple Nickle: bottom of lot do 5 merks, run to top and 5 dips, run to bottom for 5 merks. Repeat 5 times.
Reflection: John 13:34 “A new command I give you: Love one another as I have loved you, so you must love one another.”
sound off and pray out .