Warm-up: SSHs (20x), IWs (20x), Slow Sumo Squats (15x), WMs (15x), MC (15x), Peter Parkers (15x), Dying Cockroach (20x)

In the main parking lot:

Drill 1: Jog to/from the light post, Right-Side Karaoke and back

Drill 2: Backpedal to/from light post, Right-side Shuffle and back

Kettle bell drills:

Drill 3: Swings (15x), Skull Crushers (15x), Curls (10x each side), sit in a squat w/the kettle bell when finished

Drill 4: Goblet Squats (15x), Kettle bell merkins (10x each side), Shoulder press (15x), sit in a squat w/the kettle bell when finished

Run a lap around the parking lot

Drill 5: Tricept extensions (10x each side), Figure 8s (10x), Flutters w/ kettle bell (30x, single count), sit in a squat w/the kettle bell when finished

Drill 6: Oblique press w/kettle bell (10x each side), Halos (5x each way), Russian twists (15x), sit in a squat w/the kettle bell when finished

Mosey to the sidewalk

Drill 7: Derkins (15x), Step ups (10 each side), Dips w/your left leg in the air(15x)

Drill 8: Incline merkins (15x), Jump ups (15x), Dips w/your right leg in the air(15x)

Drill 9: CCDs (15x), Dips w/your left leg in the air(15x), Dips w/your right leg in the pair(15x)

Partner Drills
– Line up at the light post

Drill 10: 50 chest presses (bench press) total and alternate runners to the light posts.

Drill 11: 50 curls total and alternate runners to the light posts.

COP: Chop sticks (20x), Heels to Heaven (20x)

Moleskin:
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As we approach this Christmas season, remember to thank God for His gifts. Share your gifts. Bless your wife with the gift of emotional presence which is more valuable than presents under the Christmas tree. Bless your children with the character-shaping gift of being a good example.