Working up the Ladder 12.21.20

on


AO-The Woodshed

Time-5am

Que-The Fixer

The Pax-Ziggy, Crayola, Plunge, Rambo, Warrior, Queen Bee, Fitbit

Warmup-Arm circles, Static Stretching

The Thang-

12 Days of Christmas Ladder workout

1-30 second plank

2 Burpees, 1 30 second plank

3 Push-ups, 2 Burpees, 1 30 Second plank

4 Russian Twists, 3 push-ups, 2 burpees, 1 30 second plank

5 Squat jumps, 4 Russian twists, 3 push-ups, 2 burpees, 1 30 second plank 

6 Plank twists, 5 squat jumps, 4 Russian twists, 3 push ups, 2 burpees, 1 30 second plank 

7 Tricep Extensions, 6 plank twists, 5 squat jumps, 4 Russian twists, 3 push-ups, 2 burpees, 1 30 second plank 

8 mountain climbers, 7 tricep extensions, 6 plank twists, 5 squat jumps, 4 Russian twists, 3 push-ups, 2 burpees, 1 30 second plank 

9 Skaters, 8 mountain climbers, 7 Tricep extensions, 6 plank twists, 5 squat jumps, 4 Russian twists, 3 push-ups, 2 burpees, 1 30 second plank 

10 alternating lunges, 9 skaters, 8 mountain climbers, 7 Tricep extensions, 6 plank twists, 5 squat jumps, 4 Russian twists, 3 push-ups, 2 burpees, 1 30 second plank 

11 flutter kicks, 10 alternating lunges, 9 skaters, 8 mountain climbers, 7 Tricep extensions, 6 plank twists, 5 squat jumps, 4 Russian twists, 3 push-ups, 2 burpees, 1 30 second plank 

12 shoulder taps, 11 flutter kicks, 10 alternating lunges, 9 skaters, 8 mountain climbers, 7 Tricep extensions, 6 plank twists, 5 squat jumps, 4 Russian twists, 3 push-ups, 2 burpees, 1 30 second plank 

Core workout to Dance Monkey by the Tones and I

Cool down- Static Stretching 

Closing prayer led by Warrior 

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