COP
ISWs
Windmill
CPs
Monkey Humpers

All of you know that I’ve been attending some men’s alliance tribe workouts. Part of their creed is that when the world knocks you down, that you get back up every time. So how about we do a little tubthumping.

Cue Chumbawamba Tubthumping Pax starts SSHs and when you hear I get knocked down, do a burpee and get back up again.

The work
Mosey over to the pull up bars.

Regular pull ups (give me 5-10), 10 merkins, 15 squats. Those last 2 will be in cadence
Now repeat with reverse grip
Alternating grip
Wide grip
Narrow grip

Down to the block pile

Overhead press
Alternating Clean and press
Upright row
Repeato

Curl hands under
Curl hands side
Bent curl
Squatting curl
Repeato

Skull crusher
Dips
Diamond merkins
Repeato

6MOM
LBC
LF
Pretzel right
Pretzel left

Reflection
But now in Christ Jesus you who once were far off have been brought near by the blood of Christ.

Ephesians 2:13 – ESV