WARM-UP – Squats 15C, Imperial Walkers 15C, Through the Tunnel 10C, Arm Circles 10C each arm, Side Stradle Hops20C
Slaughter Set One: Burpees & Squats – 10 Burpees OYO + 9 Squats IC + 8 Burpees + 7 Squats, SC, etc…down to 1 Squat. Finish with 10 Burpees. Recover.
Run between speed bumps after each set of Slaughters
Slaughter Set Two: 8 Count Body Builders & Monkey Humpers – 10 8 Count BB, OMC + 9 Monkey Humpers IC, etc…down to 1 Monkey Humper. Finish with 10 8 Count BB, OMC. Recover.
Slaughter Set Three: WWIIs & LBCs – 10 WWIIs, SC + 9 LBCs, IC, etc…down to 1 LBC, IC. Finish with 10 WWIIs, SC. Recover.
Slaughter Set Four: Merkins & Mountain Climbers – 10 Merkins, SC + 9 Mountain Climbers, IC, etc…down to 1 Mountain Climber, IC. Finish with 10 Merkins, SC. Recover.
Three rounds of BLIMPS, run between speed bumps after each round
BLIMPS – six exercises with six reps of each: Burpees, LBCs, Iron Mikes (Prisoner Jump Lunges), Merkins, Plank Jacks, and SSH.
COT – Namarama, Countarama
1 Peter 3:8-12
Finally, all of you should be of one mind. Sympathize with each other. Love each other as brothers and sisters. Be tenderhearted, and keep a humble attitude. Don’t repay evil for evil. Don’t retaliate with insults when people insult you. Instead, pay them back with a blessing. That is what God has called you to do, and he will grant you his blessing. For the Scriptures say,
“If you want to enjoy life and see many happy days, keep your tongue from speaking evil and your lips from telling lies. Turn away from evil and do good. Search for peace, and work to maintain it. The eyes of the Lord watch over those who do right, and his ears are open to their prayers. But the Lord turns his face against those who do evil.”