Warm up

HR Merkins for core principles and high plank for mission statement

Iron cross, Michael helps, t claps, seal claps, TRCs, imperial walkers, 21’s (clean run)

Rifle carry blocks to pavilion area.

The Thang

Mosey to playground for 1/4 Murph. 5 sets of 5 pull-ups, 10 Merkins, 15 squats. Mosey around loop back to blocks

8min EMOM timer alternating between 2 exercises at a time.
1st set – 20 bent over rows, 20 diamond Merkins

2nd set – 20 DL, 10 CPR’s

Mary

Flutter kick medley and high slow pickle pointers

COT

Prayers for Now Show’s sister, Bunyan’s household, and that we will lead and serve well. Thank God for every day