Warm enough to sweat!
Warm Up
SSH x 20
Toy Soldier
Wind Mill
Cotton Picker
Monkey Humpers
Arm Rotation
Main Event
To the bottom of stairs, Bear Crawl up steps with +1 Merkin each step till 13 at top.
Lap around lot with 11 stops and 6 reps in sequence of; Merkins, Steps or Dips, CH Squats, Burpees. Navigate between stops via; mosey, quadraphillia, karaoke, Bear Crawl, Lunge Walk, high knees. Back to AO.
Welsh Dragon; plank position drag KB four times, at each stop perform +1 Merkin, Plank Jack, Shoulder Tap to total of 5 then back down to 1.
Top Gun; 10 minute continuous; 6 reps of Curls, Press, Skull Crushers, Upright Rows, Dead Lift, Squat with drop for Burpee every minute.
Mary
On six for; 20 LBC, Pretzel Crunch.
Bible Verse of the day: Psalm 69:6 “May those who hope in you not be disgraced because of me, O Lord Almighty; May those who seek you not be put to shame because of me, O God of Israel.”
Pray out. Pleasure to lead.