Wednesday, July 9, 2025 The Woodshed
Q-Warrior PAX-Pemdas, Double Shot and our newest PAX…Flamingo
Warmup with arm circles and stretches
Tabata style - using a jump rope held taunt
1. Seated on mat-arms out at an angle and “scoop” the rope to your chest and back out again
2. Seated-arms out in front of you and “scoop” side-to-side like rowing a boat
every other subset do a sit-up after each scoop
1. Pull-up-seated with arms at your chest raise arms up and down behind your head and up and down to your chest
2. Press-arms at your chest and extend them out in front of you and lift them up then back out and then back to your chest
every other subset you add a sit-up
1. wrist twist-standing, arms out in front of you and twist the rope in opposite directions like you’re wringing a towel
2. Waist twist-standing with arms out in front of you, twist left, center and right
Short lap
Repeat
Cooldown-stretches on the wall
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