11’s, Tabatas, etc.

3 PAX arrived on a soggy Friday ready to work.

DISCLAIMER

PRAYER

COP

Mosey lap around the track; SSH x 10; WMH; Hillbilly Walkers x 10; LBAC x 10; slow squat x 10

THE THANG

• 11’s- Curls- 100 yd run- dips • Tabata- 20 sec on/10 sec rest/20 sec on for four rounds each pair (Merkins/LBC), (Overhead Press/Rows) • Hill from track to parking lot- 30’s- 25 squats at bottom, run up incline, 5 calf raises then come down- 20 squats/10 calf raises (add to 30 similar to 11’s)

MARY

CIRCLE OF TRUST

PRAYER-

Ripcord- upcoming tests

MOLESKIN

ANNOUNCEMENTS