“Still Time To Murph”

Warm Up: 1 mile run. Tennis courts – Stinson-Grigsby- BB fields- Ampitheatre

Cotton Pickers

Fozzy Arm Circles

Good Mornings

SSH

The Workout:

Each exercise is 60 sec with 20 sec “Plank” in between. Swap out 2 people doing Star Jump Chest Toss(20lbs. Slam Ball) each exercise.

• Plank Jack’s
• Plank
• Catalina Wine Makers
• Plank
• Plank T twist
• Plank
• Peter Parkers
• Plank
• Mountain Climbers
• Plank
• Shoulder tap

• Freddie Mercury
• American Hammer

• 10 count around the circle-

Diamond Merkins/ Wide Merkins/ LBC/ Merkin/ Low Slow Flutter/ Pickle Pounder

Run around the soccer fields last 60 yds”JAILBREAK”.

•  2 lines facing each other Star jump S. ball Chest Toss with overhead claps while waiting

•Balls to the Wall for a 20ish count(more like 30/40)

I am almost certain something is missing..

Mary: Mixed into the workout
Announcements: Beer Mile this weekend / Holly Springs Half Marathon
Prayer: Noah’s Ark/ Hurricane Michael Victims