AMRAP

12 Pac came out to some warmer weather (31 degrees instead of in the teens). I did this Q once before at The Range but decided to use it again with some modifications.

DISCLAIMER

PRAYER

COP

Stair lap.

TTTx 15

Little baby arm circles x10. This got interrupted by a burpee train. We were warmed up after that.

THE THANG

I had four sets of two exercises that we did AMRAP for 5 minutes. 1 minute rest in between each set. 2 of the sets were strength based and 2 were cardio.

Set 1: 7 block squats/ 7 block rows (strength)

Set 2: 7 jump knee tucks/ 7 SSH (cardio)

Set 3: 7 curls/ 7 overhead press (strength)

Set 4: 7 jump squats/ 7 plank jacks (cardio)

MARY

LBCs x50

Flutter kicks x50

LBCs ( feet flat on the groud) x50

Peter Parker’s x20

CIRCLE OF TRUST

PRAYER

ANNOUNCEMENTS

There are a lot of open Q’s for February. Let’s fill it up!