Keep the Blood Flowin’!

 

AO: The Woodshed

TIME: 5:00, Wednesday, February 2, 2022

Q: Homegirl

PAX:  Green Thumb, Dough Girl, The Force, Capt. Camo

The Thang:  

Keep the Blood Flowin’!

 

Warm up: Walk around Church

 

Workout:

Partner sprint series #1

P1: sprint to end of lot and back

P2: shoulder tap plank

Switch

Repeat 3x

 

Partner sprint series #2

P1: sprint to end of lot and back

P2: hollow body hold

Switch

Repeat 3x

 

Strength cardio round #1

5 exercises, 1 Min each – 30 sec cardio burst between

1. Bridge with chest press

2. Deadlift with row

3. Curtsy with curl

4. Big girl sit-ups

5. Overhead squat press for speed

Cardio burst after each: fast mtn climber

 

Strength round #2

Same as above but change cardio burst to high knees

 

Cool Down:

•                     Arms and Legs straight up and down like a pencil…feel the stretch...breathe

•                     Arms out and slowly rotate head left/right and breathe

•                     Child’s Pose

•                     Down dog/Up dog

•                     Child’s Pose

•                     Cat/Cow

•                     Thread the Needle

•                     Pigeon Pose

•                     Stand and fold over, hanging like a “Rag Doll”

CLOSING: Announcements, Prayer, PIC!