HIM Not listed:  STIX (Dewayne Hubbard)

Workout:

Exploration Courthouse Mountain and the Great Walls of Kinston

w/ Functional Cardio

  AO: LC-105 Pearson Park

 5:30  NJ   LEO  

• NOT PROFESSIONAL
• Listen to Body & Modify

 Warm-ups:

1. Side-to-Side (9-6-3-12)
2. Pushups w/ Kickouts Lt/Rt
3. Table w/ Kickouts Lt/Rt
4. Sumo Squats (Keep Hands @12)
5. Bridge Raises + Kicks
6. Crab Cakes
7. Speed Skaters

 Grass Lawn

8. High Knees SKIP:

JOG: Forward / Backward

9. Straddle Hops: Left / Right
10. Karaoke: Left / Right

50 yards

11. Sprint 25, 50, (75), 100%

50 yards

 Functional Cardio:

 Jogged to Courthouse

 Bear Crawl UP Steps,   -Flutter Kicks  10 ct

 Bear Crawl DOWN Steps   -Derkins  10 ct

(3 Rounds)

 Jogged North on Queen St to

Park Lot w/ Brick Knee Wall

1. Derkins 20 ct
2. Triceps Dips 20 ct
3. Balls to Wall (Count-a-roma)

 Jogged back to LC-105

 COT to Stretch:

1. Legs: Ham, Quad, Calf

6:15    COT

• Count & Name-Aroma
• Prayer Request & Praises
• Announcements