February 10th, 2016 By Magma

Warm-up

-arm circles, burpees, cotton picker, merkins

 Circuit 1(x2)

 Cinder block Merkins alternating on block vs ground x10

Block swing x20

Burpee with merkin x10

Mason twist x12

Clean and press x20

Burpee with merkin x10

Arm extensionx15

 Circuit 2(x2)

Hovering merkin x10

Merkin walkout x10

Burpee with merkin x10

Wall sit 45 seconds

Balls to wall (sub derkins for last set)

Burpee with merkin x10

 No time for Mary!

 Moleskin:

1.  Great job by all! was a pleasure to lead this cold morning
2.  The hovering merkins were awful
3.  Man Down had lots to say
4.  Have a great day and go in His peace!

 

 

 

 

 

 

 

 

 

 

 

Iron Fist

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