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.
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