WARMUP: short full body warm-up with a focus on the upper body and shoulders
THE THANG:
Timer: 60 lb ball lift over shoulder – 22X; once this workout warrior was done we switched stations; everyone got through 2 lift over shoulder sessions
RAM Burpees
25 lb ball with Big Boy sit-ups
Incline pull-ups
HIgh Incline Merkins
High Decline Merkins
Dips
Merkin power push
Wide-arm merkins
Ab role out
Sandbag carry to Back pulls (need red band)
Run with 30 lb sandbag around cones
KB swings
One arm power squat presses
Band curls
Band shoulder presses
Shoulder raises with 10 lb KB-AMAP
KBs: Sumo squats
MARY: American Hammers to finish
ANNOUNCEMENTS:
My testimony was given.
COT: Lots of prayer requests for Turkey/Syria and the earthquake victims and families
Praises focus around the COT. Good stuff.