Warm up: Side Straddle Hops, Arm Circles, Imperial walkers, mountain climbers and 3 count merkins.
First wave: Sprint 50yrds, 20 merkins then back pedal 25 yrds and 20 LBCs, sprint back to start
Sprint 50yrds, 20 squats then back pedal 25 yrds and 20 LBCs, sprint back to start
Sprint 50yrds, 20 merkins then back pedal 25 yrds and 20 lunges, sprint back to start
Second wave: 50 side straddle hops, 20 dip jacks, 50 plank jacks
20 decline merkins, 15 merkins, 10 incline merkins, 30 second plank
20 shoulder taps, 15 merkins, 10 incline merkins, 30 second plank
Third wave: progressive: 2,4,8,16, rep combo
Merkins and squats
Lunges and LBCs
Final wave: 15 flutter kicks, 15 hello Dollys, 15 reverse lunges, 15 straight leg lifts, and finally Lazy boys.
Fitness. Fellowship. Faith.
