Warm Up

The Thang

1. Unilateral Dead Lift & Low Row x 15 OMD

KB Swings x 1 min

2. Rev Squat with Upright Row x 15 OMD

Bilateral Upright Row x 1 min

3. Clean to thruster to front lunge x 10 OMD

Curls 4 da girls to shoulder press to tri ext x 1 min

4. Half Get Up x 10 each OMU

Chest Press x 1 min

5. Pullover with Single Leg Rev Crunch x 10 OMU

KB Crunch x 1 min

KB Swings x 1 min

Bent Rows x 1 min

Cool Down

Prayers and Announcements