Title: Burst and Weight Training
AO: The Woodshed
Time: 5:00am Monday 7/12/2021
Q: Donna Rhodes
PAX: The Force, Warrior, Queen Bee
The Thang;
Warm Up: Standing Scissors, High Knees, 5 Burpees
45 Seconds- 15 Second Rest 2 rounds of each exercise
First Set:
-4 Medicine Ball Taps with 2 Slams x2
-Crab Kicks x2
Second Set:
-Bicep Curls (Out and normal) x2
-Box Step Ups x2
Third Set:
-Squat to overhead with weights x2
-Power Plank with 4 punches
Fourth Set:
-Split Squat pulse twice then switch legs x2
-2 Push ups with 2 Plank Jacks
Fifth Set:
-Big Girl Sit Ups
-Ankle Bitters
Cool Down:
Walked two parking lot laps then stretched
Closure: COT and Prayer
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