Step Up

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“Step Up”

Warm up (3 minutes)

– Side straddle hop 10
– Michael Phelps 10
– High knees 10
– Butt Kicks 10
– Reachers 10

Pearl ONE (7 Minutes)

– 30 step ups (lunge)
– 30 step over hops (fast feet)
– 30 toe taps (fast feet)
– 10 merkins incline
– 10 merkins decline
– 30 curls
– 30 squats
– 30 shoulder precesses

Pearl TWO (4 Minutes)

Mosey to softball fields – Karaoke (Left and Right), Side shuffles (left and Right), Run backwards

Pearl THREE (7 Minutes)

– 30 Box jumps
– 30 Dips
– 30 seconds balls to the wall

Pearl FOUR (3 Minutes)

Mosey to the turf fields – Skipping the whole way

Pearl FIVE (20 minutes)

– Sprint to the 20 yard line
– 10 burpees (Leodaris style)
– Sprint back to goal line
– 2 hand release mercans
– Sprint to the 20 yard line
– 8 burpees (Leodaris style)
– Sprint back to goal line
– 4 hand release mercans
– Sprint to the 20 yard line
– 6 burpees (Leodaris style)
– Sprint back to goal line
– 6 hand release mercans
– Sprint to the 20 yard line
– 4 burpees (Leodaris style)
– Sprint back to goal line
– 8 hand release mercans
– Sprint to the 20 yard line
– 2 burpees (Leodaris style)
– Sprint back to goal line
– 10 hand release mercans

Pearl SIX (3 minutes)

Run back to the COT

Message – As HIMs (High Impact Men), we need to “step up” everyday whether it is at home, with friends, at work or in our community. We CAN make a difference everyday and will make a difference everyday if we “step up”. So answer the call and “step up” today.

Prayer – Ezekiel 2

He said to me, son of man, stand up on your feet and I will speak to you, as he spoke the spirit came into me and raised me up.

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