Flag planted. Disclaimer accepted.
Warm -up: OYO – neck rolls, trunk rolls, arm circles, and huggy bears. IC – SSH, side lunge, grass pickers, Abe Vigodas, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, and calf stretch.
The Thang: 4 Corners Ladder. 5 rounds of Progressive circuit of 10 reps, 20 reps, 30 reps, and 40 reps of each exercise in each corner of the gym. 10 Corner: Burpees, Merkins, squats, monkey humpers and BTTW. 20 Corner: shoulder press, skull crushers, chest flys, back rows, and curls. 30 Corner: reverse crunches, American hammers, windshield wipers, crab cakes, and crunchy frogs. 40 corner: jump rope or people’s chair for count of 40.
COT: COR, NOR, prayer requests and announcements.