Warm up:
Mountain climbers IC x 20
Gravel pickers IC x 10
Wind mills IC x 10
Arm circles forward IC x 10
Arm circles backward IC x 10
Overhead claps IC x 10
The Work:
Calf raises IC x 20
Lung walk in the parking lot
Rinse and repeat three times
Curls IC x 20
Dead lift IC x 20
Overhead press IC x 20
On your six, overhead kettle bell tap x 20
Freddie Mercury IC x 20
Rinse and repeat x 15
Move to a different location and repeat the above x 10 and x 5
Move to the tennis courts
One hand dead lift to over head press x 10 each side
Skull crussher IC x 10
Around the world x 10 each direction
rinse and repeat x 3
Move back to the launch pad for LBC’s and Freedie Mercury x IC x 10
Prayer Requests:
Sparrow’s sister Phyllis and my co-worker Carol
Have a great day gentlemen!
Dirt_den