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Warm-up: 5 reps each: Back – trunk rolls, grass pickers, downward dog-inch worm-cobra. Hips – leg swings, leg lifts, WGS. Quads / Hams – Vigodas, toy soldiers, quad stretch.
Strength training with coupons: 15 reps, 2 sets: Chest/Back – back flys, chest flys, back rows, good mornings. Arms – curls, triceps press, skull crushers. Shoulders – thrusters, swings, Derkins. Legs – split squats with weights in low position and w/weights in shoulder position.
Aerobic training: 2 sets of 20 reps – SSH, mountain climbers, goof balls, Freddie Mercury, high knees, zebra kicks.
Mary: dealer’s choice – LBCs, WWII reach, boat – canoe, hand-release Merkins, American hammers, J-Lo.
COT: COR, announcements, prayer requests.