Warm up
SSH 25x IC
IST 15x IC
Cotton picker 15x IC
Toy soldier 15x IC
Windmill 10x IC
The Thang
- Tricep Push-Up With Progressing Mountain Climber. Start on my down and up with 1 push-up and then 1x IC mountain climber. Next time, do 1 push-up and 2x IC mountain climbers. Continue until you get to 10x IC mountain climbers.
- Hops and Push-Up Combo – Do 3 hops on one leg then 3 push-ups. That's 1 rep. 10 reps per side OYO
- Squats 15x IC followed by a 10-second squat hold. Repeat for 3x
Mosey to pull up bars. Perform an exercise then run to basketball goal and back
15 Pull ups
20 step ups per leg
30 dips
40 merkins
50 LBCs
Merkin time bomb starting at 8
Mary
Pretzel crunch 15x IC
Low flutter 15x IC
Mason twist 15x IC
Back to pull up bars
10 pull ups
10 step ups per leg
20 dips
Repeato
Back to parking lot
The W 15x IC
Recover Recover
Name-o-Rama
Prayer circle – Prayers for Officer Sheldon, Hat tricks’s wife to get over her sickness, to everyone close to recent Colorado shooting, and prayers for the violence to stop.