Warmup
20IC SSH
15IC Mountain Climbers
10IC Merkins
20 second Overhead arm pull
The Work
20OYO American swings
10IC KB squats
10IC Forward Lunge
10 IC Deadlifts
10IC Hamstring curls
10 IC over the head
10 per arm clean and press
10 IC Overhead press
10 IC Pull overs
10 IC each arm Single arm rows
10 IC Wood Choppers
10 IC KB situps
10 IC Mason Twists
10 IC Side Bends
10 IC Over the shoulders
10 IC Curls
10 IC Skull Crushers
10 IC Chest Presses
10 IC Merkins
10 IC KB Squats
10 IC Hamstring curls
10 IC Forward Lunges
10 per arm Clean and Press
10 IC Shoulder Press
10 IC Overhead Press
10 IC Side Bends
10 IC Curls
10 IC Chest Press
10 IC Merkins
MARY
20 IC LBCs
20 IC Flutter Kicks
10 IC Reverse Crunches
1 Min Low plank
Reflection
Matthew 5:6 NKJV
Blessed are those who hunger and thirst for righteousness, for they shall be filled.
Moleskin
Just because one of your brothers (Crawdad) is a physical therapists, doesn't mean he is always doing it right! lol