2 ALARM

Insert optional info about the weather, number of pax, etc.
DISCLAIMER
PRAYER
COP

• Mosey lap around the track
• WMH
• Hillbilly Walkers x 10
• LBAC F/R
• Abe Vigoda x 10
• SSH x 15
• Inchworm Merkins x 5
  THE THANG
  1st Alarm- 12 minutes- (x 10, x 8, x 6, x 4, x 2 then climb back up on reps)
• Arms- Overhead Press
• Legs- Squats
• Abs- American Hammers
• R- run- Bernie Sanders to the field house
• M- Mike Tysons at the field house

2nd Alarm- 12 minutes- (x 10, x 8, x 6, x 4, x 2)

• Arms- Curls
• Legs- Lunges
• Abs- Outlaws
• R- run to the field house
• M- Mountain Climbers at the field house

EMOM- Dips & Rows- 5 sets

MARY
1 minute plank
CIRCLE OF TRUST
PRAYER
MOLESKIN
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.