20 Side straddle hops
15 Cotton pickers
10 High knees
5 Toy Soldiers
1 Lap – 400 m
SP – Exercise
10 – 5 Prison Pushups(burpee w/ 3 pushups)
20 – (10+) 10 Tarantulas (Lunge Lunge Squat)
30 – (20+) 15 Star Crunches
40 – (30+) 20 Mtn Climbers
50 – (40+) 25 Burpees
40 – (30+) 20 Mtn Climbers
30 – (20+) 15 Star Crunches
20 – (10+) 10 Tarantulas
10 – 5 Prison Pushups
Wall Sit 1:00
1 Lap 400 m
50 Flutter Kicks (each leg)
40 Penguins (each side)
30 LBC
20 Plank Jacks
10 Jane Fonda (each side)
10-8-6-4-2 Pull-Ups w/ ladder foot work between rounds (added to finish the hour)
Mobility & Stretching to finish
Reflection: Philippians 1:9-10