Diclaimer – Prayer – COP- Warm up –
IC – SSH
IC-Squats
IC-LBAC
IC-TTT
The THANG:
Run 450 Meters
Bolt 45s – Squats w/coupon 15 down 1/2 squat, 15 1/2 to bottom, 15 full squats
Run 450 Meters
Colt 45s – Curls – 15 half way up, 15 half to top, 15 full down to top
Run 450 Meters
Merk 45s – 45 Merkins at 45 degrees (stairs, bench, car?)
Run 450 Meters
HH 45s – 45 Start in a Carolina DD position, switch hand to foot visa-versa
Run 450 Meters
Rinse and repeat till time called
Mary
– 45s with different pax giving the exercise
COT – #- video log
Psalm 4:5 – Offer right sacrifices, and put your trust in the Lord!
time for announcements
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