Warm up:
R over L and L over R Leg stretches
Arm circles
20 side straddle hops IC
10 cotton pickers IC
10 Imperial storm troopers IC
Chambawamba 1/2 Burpees with side straddle hops
Mosey to rock pile
Hold blocks over your head and wait for instructions
Super Sets round 1
10 curls with blocks IC
Sprint up the hill
30 seconds Freddy Mercurys
Mosey down the hill
10 chest presses IC
Sprint up the hill
30 seconds Freddy Mercurys
Mosey down the hill
10 merkins IC
Sprint up the hill
30 seconds Freddy Mercurys
Mosey down the hill
Second round
10 curls with blocks IC
Sprint up the hill
30 seconds in and outs
Mosey down the hill
10 lateral presses IC
Sprint up the hill
30 seconds In and out
Mosey down the hill
10 Carolina dry docks IC
Sprint up the hill
30 seconds In and outs
Mosey down the hill
Third round
10 curls with blocks IC
Sprint up the hill
30 seconds LBCs
Mosey down the hill
10 rows IC
Sprint up the hill
30 seconds LBCs
Mosey down the hill
10 Carolina dry docks IC
Sprint up the hill
30 seconds LBCs
Mosey down the hill
Sally skull crushers with blocks
Sprint up the hill
30 secs Wind shield wipers
Put the blocks up
Mosey to the down under bars
Group 1 does ropes slams while group 2 does 10 slow down under pull ups
Repeato but group alternates arms
10 angel wing pull ups
Repeato
Mosey to parking lot for hill sprints.
Repeato
Repeato
Repeato
Repeato
6MOM
2 minute of mask twists
Moleskin:
Not a lot of chatter but a lot of complaining.
Reflection
Matthew 28:19-20 NKJV
“Go therefore and make disciples of all the nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, teaching them to observe all things that I have commanded you; and lo, I am with you always, even to the end of the age.”