DYNAMIC WARM UP

4 CORNERS

10 prison cell push ups-sprint to next station
20 jump knee tucks-lunge walk to next station
25 monkey humpers-sprint to next station
25 squats-lunge walk to next station

RINSE AND REPEAT

Tire flip and crossfit rope. Everyone does each obstacle once, Two at a time as others run around building and switch up every lap until all PAX have done both obstacles

4 CYCLE EACH-TABATA STYLE

Balls to the wall (10 seconds on, 10 seconds rest)
Burpees (20 seconds on, 15 seconds rest)
Merkins vary (20 seconds on, 15 seconds rest)

20 spider merkins
Run to next island
15 jump squats
High knee to next island
10 diamond merkins
Bear crawl to end of parking lot
Run back to beginning and plank up until all finish

Cool down core work
20 heels to heaven
20 LBC’s
25 Burpees (thanks Padre)
30 second superman

Spoke on 1 Timothy 4:8 in how we are to train our bodies but it is only for our time on this earth, but training in godliness is for eternity. After a tough workout, it brings conviction to compare what we work at physically, straining toward our next goal. God tells us to strain and push ourselves in our spiritual training all the more through prayer, reading His Word, meditating on His Word and exercising our faith. May we train as hard on our “spiritual bodies” as we do on our physical bodies out of a love for our Great God!!

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