Get Swole Friday

Event Date

Jul 19, 2019


Warm up:

20 ssh

10 cotton pickers 

small arm circles forwards 

big arm circles forwards 

small arm circles backwards 

big arm circles backwards 

parking lot lap

 

Workout:

Do each exercise followed by 2 burpees 

20 squats 

20 curls

10 skull crushers 

20 Allen Iversons

20 press

20 lawnmowers 

Run in place for one minute no more burpees 

20 merkins with bell 10 each arm

20 squat presses

20 bent rows

Hold bell up for one minute 

10 American swings 

10 Russian swings 

20 plank press 10 each arms

Twinkle wanted to know what the merkin pyramid was so we did it

There are 15 steps so 15 merkins at bottom and work your way down as you get to top step. Once at the top grab your bell and repeat doing curls on the way down. 

 

 

Matthew 6:8 Do not be like them, for your Father knows what you need before you ask Him.