12 Therefore, my beloved, just as you have always obeyed me, not only in my presence, but much more now in my absence, work out your own salvation with fear and trembling; 13 for it is God who is at work in you, enabling you both to will and to work for his good pleasure.

14 Do all things without murmuring and arguing, 15 so that you may be blameless and innocent, children of God without blemish in the midst of a crooked and perverse generation, in which you shine like stars in the world.16 It is by your holding fast to the word of life that I can boast on the day of Christ that I did not run in vain or labor in vain. 17 But even if I am being poured out as a libation over the sacrifice and the offering of your faith, I am glad and rejoice with all of you— 18 and in the same way you also must be glad and rejoice with me.



  • 5 Laps
  • 10 Jumping Jacks
  • 10 Seal Jacks
  • 10 Criss Cross Jacks
  • 10 Low Pogo
  • 10 High Pogo
  • 10 Air Squats
  • 10 Gate Swings
  • 10 Fast feet
  • 10 Iron Cross (lay down on the ground swing leg back and forth)
  • 10 Scorpions
  • Lunge and Hold 5 seconds then into spiderman stretch hold 5 seconds
  • Arm Circles forwards 1 min
  • Arm Circles Backwards 1 min


20 Rep Warm up @ 65lbs Back Squat

10 Rounds

  • 2 Back Squats try to go up in weight after 5th round start weight at 115lbs…Holly start at 95lb and get a spot.
  • 5 dips
  • 5 Jumping pull-ups always try to do one real one.

Next workout

50 reps Close grip bench press

Cool down 

2 laps

and stretch