Even Better On Monday

TIME:  0530

TEMP:  31F

DISCLAIMER

PRAYER

COP

SSHx45IC   Liked doing SSH on a giant wet sponge.

SQUATSx20IC  (3 count hold)

LUNGE JUMPS x20 (single count) oyo

CALF RAISES x20IC

MERKINS x10IC

MOUNTAIN CLIMBERS x20IC tore up the ground.  Moved to side walk for remainder of warm up

CAROLINA DRYDOCKS x10IC

SHOULDER BURNER

• LBAC x20IC • OVERHEAD CLAP x20IC • OVERHEAD PRESS x20IC • OVERHEAD CLAP x20IC • LBAC x20IC  (IN REVERSE)  Ouch

THE THANG

SITE 1 (Pair Up!)

FIREMAN’S CARRY

• 3 Laps across the width of the field • Partners switch each half lap

WHEEL BARROW (x2)

• Wheel Barrow – traditional exercise to the middle of the field • Wheel Barrow Dumper – Partner 2 raise legs above his head so Partner 1 in a hand stand for the second half

AB BREAK

• LBC x20IC • HEELS TO HEAVEN x20IC • SIDE CRUNCHES x20IC (Right and Left)

SITE 2 (Merkin Mountain)

CRAWL BEAR UP

BEAR CRAWL DOWN

SITE 3 (Flag Pole)

DONKEY KICKS x10 (4 Count Exercise)  first set in cadence

DERKINS x10 (Single Count) Decline Merkins

ELEVATED CAROLINA DRYDOCKS x10 (Single Count)

Only got one set before time ran out

CIRCLE OF TRUST

PRAYER

ANNOUNCEMENTS

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