Many are called but few answer! Perfect weather for a KN workout.
warm up
ssh, toy soldier, WM, Ch sq, arm circles
main event
short circuit 6 stations with 7 reps of burps, step ups, Merks. KBs; all multiples of 7, ribbons high middle, low. 1/2 Curls low to level then level to up, press, SC, upright rows, Rock a Bye. On six; press, OH extension, sit ups, plank rows, kb merkins. Top Gun-10 minutes of curls, press, dead lift, squats with drop for knee burpees every minute. Welsh Dragon; plank position drag kb 4 times then merkin, continue adding merkin until count reaches 7.
mary
lbc, pretzel crunch, low flutters
verse of the day, prayers for family members.
Pleasure to lead.