Warmup – In Cadence – Imperial Walkers 20, Grass Grabbers 15, Windmills 15, Arm Circles 11, SSH 31, 8-Count Body Builders – 10
The thang
10 stations 40 second workout with 20 seconds to rest and move.
1.Curls – 30 lb ruck, 2. Flutter Kicks, 3. Kettle Bell Swings 4. Rows 60lb sand bag, 5. Big Boy Situps, 6. Step Ups with 20 lb ruck plate, 7. Plank, 8. Jump Rope with weighted 3lb rope, 9. Burpees, 10. 80Lb medicine ball carry/bear crawl push.
We accomplished 2.5 rounds
5 Sunday Mornings
COT Prayer of gratitude for the wonderful music, prayers for healing for the M’s having surgery or illness, prayers for 2.0’s that are injured.
Coffee PJ’s were we were joined by Triple Shift.
