Warm-up

Quick lap around the front teh circle up for IC Weed pickers, Imperial Walkers, and Wind Mills

Then The Thang:

 

• For Time

• 50 Air Squats

• 10 Burpees

• Run a lap

• 40 Sit-Ups

• 10 Burpees

• Run a lap

 

30 Lunges (Kodiak)

 

• 10 Burpees

• Run a lap

• 20 Kettlebell Swings 

• 10 Burpees

• Run a lap

• 10 Press

• 10 Burpees

• Run a lap

• Then back up, but starting with the burpees on the way back up

• 20 Kettlebell Swings 

• 10 Burpees

• Run a lap

• 30 Lunges (Kodiak)

• 10 Burpees

• Run a lap

• 40 Sit-Ups

• 10 Burpees

• Run a lap

• 50 Air Squats

• 10 Burpees

• Run a lap

 

It was as much fun as it sounds.

COT

Prayers for the young lives that the Mole has touched that they may stay anchored in God as they move into the next phase of their lives.