Workout Focus:  

KETTLE BELL TABATA w/ Curl Focus w/ a Footrace Warmup 

AO: Knight School   ( 1 Hour ) 

5:30  NJ   LEO 

• NOT PROFESSIONAL
• Listen to Body & Modify
• No First-timers 

Warm-ups (5 min):  

1. Waist Side-to-Side (9-6-3-12)
2. Pushups w/ Kickouts
3. Halos
4. Table w/ Kickouts
5. Stand and Base starting on our backs. Lt/Rt oyo 3-5x 

Jogged Outer Road Perimeter

Stopped & regrouped at the first three curves/corners. Then two HIMs paired best as possible for 600 ft race in 5 second intervals.

KETTLE BELL TABATA w/ Curl Focus

Complete Set, 1 minute Recovery, then Repeat (40 min) 

1. CURLS
2. Oblique Plank Rows Lt/Rt
3. Calf Raises (Pause on Up)
4. Kettle Bell Swings
5. CURLS
6. Oblique Plank Rows Lt/Rt
7. Shoulder Press Lt/Rt
8. V – Ups
9. CURLS
10. Oblique Plank Rows Lt/Rt
11. Goblin Squats w/ Shoulder Press
12. Flutter Kicks 

13. Man-Makers
14. Clean & Press Lt/Rt
15. CURLS

 Cool Down / Stretch at COT (5 min):

1. Chest
2. Shoulders
3. Legs: Ham, Quad, Calf

 6:30   COT

• Count-Aroma
• Name-Aroma w/ Video
• Prayer Request & Praises
• PRAY
• Announcements