*Two more Pax, but not able to add in on pull down menu: Wanted & Thrifty

Warm up: Good mornings 10 oyo, Neck rotations, large arm swings back and forth, dynamic chest opener, torso twists, hip openers, inchworms 10 oyo, marching w/ alternating hands to opposite knee, jump rope 1 min

The Thang: 

4 exercises, 30 sec each, 10 sec rest, x4

Kettlebell swing

Weighted crunch (knees up, hold dumbbell above chest, lift shoulders)


Rocking low plank (on elbows, rock forward/back, small movements)


Alternating speed row 

Overhead clap jacks

DB squat rotation (hold heavy weight at chest level, close to body, squat, up & rotate to each side, lifting heel)

Wide/Slow flutter kicks


Weighted Glute Bridge

Drunken to Forward Mountain Climbers

Squat to Overhead Press to Tricep Extension (1 heavy weight)

Blast off with Pushup


Running short on time, so we completed 30 sec of alternating weighted side bends 

COT: (didn’t have enough time to share)

“Trust Me—even in the midst of a messy day. When you start to feel stressed, stop focusing on the problems. Instead, reach out to Me. Let Me show you things from My point of view. Remember that My Peace—the Peace that I give you—isn’t affected by the mess of this world. Don’t be afraid and don’t be troubled. Seek My Face, and I will lift you up above the mess.” —Jesus Calling for Kids by Sarah Young 

John 14:27 “Peace I leave with you. My (perfect) peace I give to you; not as the world gives do I give to you. Do not let your hearts be troubled, nor let it be afraid. (Let My perfect peace calm you in every circumstance, and give you courage and strength for every challenge)”