12.07.2020
5:30 pm
AO - The Woodshed
Q - 757
PAX - Green Thumb, Gypsy, Herbie
The Thang - in the 40 degrees and rain....
Warm Up - 5 minutes, Most Girls (3:24)
Jog to the light pole and back
Arm circles (30 seconds)
Jump rope (30 seconds)
Side lunges (5 each side)
Air Squats (20)
Workout - 4 songs... movements done in unison, and repeated for as long as the song lasts
Song 1 - Fight Song (3:24)
- 5 push ups
- 10 curl press
- 10 shoulder taps
- 10 weighted calf raises
Song 2 - Run the World (3:58)
- 10 lunges (5 on each side)
- 10 hammer curls
- 20 high knees
Song 3 - Fighter (4:06)
- 10 shoulder presses
- 3 burpees
- 5 Heismans
Song 4 - Survivor (4:14)
- 10 standing bicycle crunches
- 10 left weighted side crunches
- 10 right weighted side crunches
- 10 sumo cross body ground touches
Flower - Squat Challenge (3:25)
Schoolin’ Life - Armageddon (4:52)
Cool Down - Titanium (3:25)
Jog to the light pole and back
Spider Stretch
Cross body arm stretch
Cross leg calf and hamstring stretch
COT - Prayer led by 757
Comments
Post a Comment