Deck of Upper Death

Warm Up

Dumpees x 15 IC (Humpee with a squat at the end)

Side Straddle Hops x 15 IC

Little Arm Circles x 15 IC

Big Arm Circles x 15 IC

Deck of Upper Death (Ace was 15 this time)

For every number less than 7, exercises must be completed as a negative.

Spades- Bench Press

Hearts- Curls

Clubs- Shoulder Press

Diamonds- Skull Crushers (Hands on the outside of blocks)

Burnout

Block Flutter Kicks x 100 (Hold blocks in extended bench press position and complete flutters)

21’s

2 Block Shrug/Low Merkin Hold (Partner PAX will complete 10 shoulder shrugs holding a cinder block in each hand while other PAX is holding a low merkin, switch off twice)

COT

Proverbs 3:11-12 My son, do not despise the Lord‘s discipline or be weary of his reproof, for the Lord reproves him whom he loves, as a father the son in whom he delights.

Discipline is not to be confused with cold-hearted punishment.  The Lords discipline is a response of his love for us and his desire for each of us to become holy.