7×70
December 7, 2017
12 Days of Christmas
December 7, 2017

40-30-20 backblast

  • When: 12/07/2017
  • Q: POTUS
  • Pax: Jersey, Buckshot

On this rainy and cold morning, 3 PAX showed up for a 40-30-20 workout.

WARM UP

10 Gomers

10 Toy Soldiers

THE THANG

Each round included three exercises completed for 40 seconds each, then 30 seconds each, then 20 seconds each back to back with no rest in between. Each round was continued work for 4 minute and 30 seconds. 30 second rest in between each round.

Round 1

Jumping Jacks

Squats

Skaters

Round 2

Push ups

Sit ups

Plank

Round 3

Jump squats with heel click

Standing elbow to knee

Jabs

Round 4

Side to side jumps

Prisoner up downs

Mountain climbers

Round 5

Plank up downs

Heel touches

Hip bridges

Round 6

Crunches

Standing twists with arms up

Standing with arms up – bring leg up to touch inside of foot

Round 7

Scissors

Reverse crunches

Labor and deliveries

COOL DOWN

10 Gomers

10 Toy Soldiers

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