How did he see me??

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Stripped, Mouthwash, Cheney, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 4
WARMUP: walk to the Smokehouse grab a CMU

THE THANG – Core-Centered with CMU
:fire: Round 1: Core Ignition (Bodyweight – 4 min)
45 sec work / 15 sec rest (x4):
1. Forearm Plank
2. Flutter Kicks
3. Dead Bugs
4. Heels to Heaven
Rest 1 min. Grab CMUs.

:fire: Round 2: CMU Core Strength Circuit (3 rounds)
Each move 45 sec on / 15 sec off. 1-min break between rounds.
1. Overhead CMU Hold + March
2. CMU Big Boys
3. Russian Twists w/CMU
4. Plank CMU Pull-Throughs
5. Weighted Toe Taps
6. Shoulder Taps on CMU

walk back to smoke house to drop our CMU then back to the AO

MARY: Stretch for one minute

ANNOUNCEMENTS:

COT: Philippines 4:8

spend time with God today brothers.