10-4 Good Buddy

Title: 10-4 Good Buddy

Date: 6/3/21

Location: BSL Pop-Up Q: Shadow PAX: Wrangler, Old School, Warrior, Angles, Vino, Scrubs, Skipper, Tidal Wave, Feisty, Bootsy Warm-Up: 10 jumping Jacks 10 Squats 10 Push-ups The Thang: Partner up 10 exercises, 4 minutes each.. One partner runs a loop while the other partner is doing the exercise, switch when partner returns switch exercises every 4 minutes. No breaks in between 1. Broad Jump/Burpee/Walk hands back 2. Kneel to Jump Squat 3. Rocking Chair Push-up 4. Split Lunges 5. Alternating Bicep Curl/Hammer Curl 6. Skaters 7. Lateral Shoot Through 8. Squat Thrusters 9. Bent Knee Sit-up with a reach 10. Reverse Crunches

MARY Added on set of abs: 1 minute big girl sit-up with a Russian twist COT: Proverbs 17:22 “A cheerful heart is good medicine, but a crushed spirit dries up the bones.” When you choose to smile, even when you don’t feel like it, you are reflecting the heart of God. Your smile may be medicine, your family, friends, co-workers, and even strangers, may need today. It is the best thing you can wear and never goes out of season.