PAX: Josh Carter, Bail, Ape, Mater, Dunker, Cutter, Supertramp FNGs: Coup, Spliter, Kia
WARMUP: Michael Phelps, Arm Circles, Shoulder Stretch, Cuban Press
EMOM- 30 rounds.
Each lift starts at 10 reps. If you finish the reps before the end of the minute, add 5 reps to the next set. Go until you can’t complete the reps in the given minute. When you fail, move to the next exercise, starting back at 10 reps. If you complete all of the exercises, start from the top again, but with the end number of reps you had last time. EX: If you failed at 25 reps for the merkins during the first pass through, you start and maintain 25 reps for the merkins without increasing reps.
– Bent Over Row
– Sitting Incline Press
– Overhead Tricep Extension
– Prayer Press Front Raise
– Back Widows 2 sec hold
Heals to Heavens (45 sec)
Step Through Planks (45 sec)
X-men Crunch (12 reps)
Thread the Needle (8 each side)
Stationary Bike (30 sec)
Be mindful of what you allow in your head. Focus on God.
Colossians 3:2 (NIV)
Set your minds on things above, not on earthly things.
Romans 12:2 (NIV)
Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.
Proverbs 23:7 (NKJV)
For as he thinks in his heart, so is he. “Eat and drink!” he says to you, But his heart is not with you.
The last verse is taken out of context, but just as I’m not a professional, I’m also not a pastor.