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Warm Up:
Inchworms, side shuffle squats, axe kicks, crescent kicks. Money to the back, and SSH, arm circles, and shoulder rolls.
The Workout:
Decreasing-rep rounds: 15-12-9-6-3:
- Wall step ups
- Derkins
- Box jump
- dips
- ~250m run after each round
Mary:
LBCs, side-plank pulse, pikes on the bar or knee-ups
Combatives
Blocking and flowing like water
Announcements:
Emreril’s raffle
T-Claps (Recognition):
Martini, for taking Q the past 2 weeks. Cupid for rockin the ECs.
Prayer:
Norm traveling; youth ministers’ families at H1N1’s and LED’s churches. One lost their 2-month old, one lost a husband.
