Warm Up:
20 SSH
Leg stretches
Arm Circles
The Thang:
Mosey to track
First lap, karaoke right straight away high knees on turns
Second lap, karaoke left straight away butt kicker on turns
Third lap, backwards on straight away fowards on turns
Fourth lap, mosey all the way around to bleachers
Bleacher work plus deck of doom
Hearts = Burpees
Spades = v up sit ups
Diamonds = Merkins
Clubs = dealer choice
Box jump to the top, 10 calf raises at the top, then the card that was picked on every step down, 10 dips at the bottom.
In total 8 and 4 spades, 4 hearts, 6 diamonds, 6,8,9 clubs
Mary:
60 sec masson twist
Reflection:
Psalm 27:1 The Lord is my light and my salvation, whom shall I fear? The Lord is the stronghold of my life, of whom shill I be afraid?