Warmup:
Lap around the Sculpture
SSH (Side Straddle Hops) x 20
Slow Abe Vigoda x 11
Grass Grabbers x 10
Side Steps
Arm Circles (Forward) x 10
Arm Circles (Reverse) x 10
Seal Claps x 10
Moroccan Night Clubs x 10
Main Workout (30-second sets, 4 rounds):
Round 1: Curls, Dips, Y’s, Farmer’s Carry
Round 2: WW3 Sit-Ups, Rows, Burpees (with block), Gas Pumpers
Round 3: Man Maker Merkins, Reverse Snow Angels, Skull Crushers, Heavy Squats
Quick Round:
Rotator Cuff Exercises
Side Planks (both sides)
Heavy Freddy Mercury’s
COT:
Countarama
Namarama
Announcements
Intentions
Prayer
