Shepard’s Return

TIME: 0530

TEMP:  62F

DISCLAIMER

PRAYER

COP

Warmup

• SSH x40IC • Merkins x15IC • Peter Parkers x20IC • American Hammers x20IC • Little Baby Side Crunshes x10IC each side • Squats x20IC (3 count hold) • Lunges x15IC • LBAC x15IC and reverse

THE THANG

PARTNER WORKOUT #1

PAX#1:

Good runners go to the Metal Thingy and back.  Less experienced runners go the cones and back. (~2min run)

PAX #2:

Execute Super Sets back-to-back until the runner returns.

SUPER SET #1

• Merkins x5 single count • Decline Merkins x5 single count • Atomic Dry Docks x5 single count (Carolina Dry Docks with toes on ledge and majority of weight over your shoulders)

SUPER SET #2

• Squats x10 single count • Wall Jumps x10 single count • Calf Raises x10 single count

PAX #1 returns and the partners switch.  Rinse and Repeat

MIDWAY MARY

• Little Mermaids x20IC (similar to L-sit) • LBC x20IC (3count hold) • Freddie Mercuries x20IC • Windshield Wipers x20IC

PARTNER WORKOUT #2

Repeat PARTNER WORKOUT #1

MARY

• Heels to Heaven x15IC • Flutter kicks x30IC

CIRCLE OF TRUST

PRAYER