If its raining we’re training!

Event Date

Jan 12, 2018


Warmup

20 IC Side Straddle hops

10 IC side winders

Arm Circles

Run to the top of the parking lot


Bell Time

Squat + One Arm Row 10 per arm

Plank position into kettlebell swing 10 reps

One Arm Curl + Press 15 per arm

Kettle swing into dead lift 10reps

One Arm Clean 15 per arm

Gorilla Row 15 per arm

Overhead Reverse Lunge 10 side

Uneven Pushup 10 IC per side (it’s ok to take a break during cadence and start back when you are the Q)

Plank into sumo high pull 10 reps

One Arm Push Press + Side Lunge 10 per arm

Squat + Rotational Press 10 per arm

Skull Crushers 10 IC

Bent over row 10 per arm

Chest press 10 IC

Weighted Step ups on benches 10 per leg

Dips 10 IC

Skull Crushers 10 IC

Bent over row 10 per arm

Chest press 10 IC


Mary

20 Sit ups

20 IC LBCs

20 IC Low Flutter Kicks

20 IC Low Dolly


Reflection

Joshua 1:9

 Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.