The Challenge

Warm Up In Cadence 1-2-3 to 10

High Knees

From plank knees to elbow

On back scissor L leg to right arm then R Leg to left arm

Knee pulls into chest

Hip rock and lift to glute bridge lift

On feet foot pulls in stretching hip

On feet, arm circles forward

Reverse

Seal claps

Overhead clap

Loosen OYO (Michael Phelps or twist)

Step back across body reaches

Mosey to sport court

Thang:

Wide pull

Standard Push Up

Repeat

Chin Ups (palm facing face)

Military push up (elbows touching sides

Repeat

Close Grip Pull Ups

Wide Push Ups

Repeat

Staggered pull ups on palm facing you other facing away (on repeat switch hands)

Staggered push ups 1 arm touching side like military other arm out in front flaring elbow out working shoulder (on repeat switch hand that was out in front)

Repeat

Dealers choice pull up (I did new Army pull up motion)

Incline push up (on repeat do decline)

Repeat

Burn out 30 sec on 15 sec break for 3 moves then 30sec break in between

Lateral Heisman (1-2-3 move laterally and raise knee to chest)

From plank in and out obliques (L in back out right in back)

Switch kicks (lateral jump kick left foot in air then jump other direction right foot in air)

Abs in cadence (1-2-3 to 10)

Bucket drop

Leg lifts

Recliner in and outs

 

COT:

Deeds of flesh Galatians 5:19 immorality, impurity, sensuality, idolatry, sorcery, enmities, strife, jealousy, outbursts of anger, disputes, dissensions, factions, envying, drunkenness, carousing

Fruit 5:22 Love joy, peace patience, kindness, goodness, faithfulness, gentleness, self-control, against such there is no law.