Push, Pull, Legs, Abs

5 HIM showed up with sandbags ready to put in some work. DISCLAIMER PRAYER COP -SSH x 10 IC

-TTT x 10 IC

-WMH 10 count R & L

LBAC forward x 10 IC

LBAC reverse x 10 IC

Seal Claps X 5 IC

Overhead Claps x 5 IC

Shoulder Pretzels x 5 IC

Slow Squats x 10 IC

THE THANG 4 Corners Style Workout organized in Push, Pull, Legs, Abs. Each sheet had 3 exercises listed. For the first lap, complete the first of each of the exercises listed (10 reps), 2nd lap do the second exercise (10 reps,), etc. During the first cycle, overhead carry the bag (or block) the long stretches and perform bear crawl pull throughs for the short stretches. Once all three exercises in all four corners have been completed, carry your bag (block) for a bridge lap and then rinse and repeat, dropping two reps each time you return from the bridge lap (2nd cycle=8 reps per exercise, 3rd cycle=6, etc.) After the first cycle, the overhead carry and bear crawl pull throughs were removed and pax choose how to carry the bag (block). Exercises listed below:

Lap 1– Corners: Overhead Press, High Pulls, Squats, V-ups

Lap 2– Corners: Skull Crushers, Curls, Lunges (1=1), Heels to Heaven

Lap 3– Corners: Staggered Merkins (half total rep count each side), Rows, Calf Raises, Little Mermaids (half total rep count each side)

MARY No time. CIRCLE OF TRUST PRAYER MOLESKIN Pray for, seek out, and don’t pass up opportunities for gospel-centered conversations. ANNOUNCEMENTS