FNGs: None
Warm Up: Onnit-esk warmup exercises
The Workout:
TIMER: 2x 20 PUNCHES AND 1- KNEES to the Punching Bag. PAX’s rotated
Ballistic Curl
Overhead Swing (alternate direction)
Overhead w Squat
Bow Draw
(3 rounds)

TIMER: CARRY PUNCHING BAG TO CONE AND 4 BAG FACING BURPEES. PAX’s rotated
Squat w row (squeeze the shoulder blades)
Forward Lunge
Squat – alternate bell
Death March
(3 rounds)

TIMER: JUMP ROPE x 80
Pull over (laying on back)
T plank row
Push up on bell
Mini Turkish get up
(3 rounds)

Mary: 6 minute abs and some stretching
Announcements: see slack
T-Claps (Recognition): none
Prayer: Emeril’s brother