Ladder Workout
July 6, 2018
Doorways of Opportunity
July 6, 2018

  • When: 07/06/2018
  • Q: Regroup
  • Pax: BB, Sandbox, Play-Doh, Brony, Patagonia, Hands on Mom, Executor, Excel 0.0, Pixel

9  PAX joined me and got swole this morning at #Legacy. Three for a hot and humid prerun. We dragged our mats and weights to the wet grassy circle and got down to business. Pleasure as always to lead you all! #bettertogether

WARM-UP:
Jumping jacks – 15IC
Moroccan nightclubs – 15IC
Burpees – 5 OYO
Knee pulls – 5 each side
Michael Phelps

THE THANG:
Black Jack AMRAP (21 min)
21-16-8-16-21 (all using weights)
Dead rows
Teacups (dc)
Biceps raise in front of you and in aka serving the cookies (thanks Brony :o))
Squat press
Sit-ups
External arm rotation (split between left and right)

We were running low on time and wanted to get through as much as possible so we all finished the second 16 round.

Burpee broad jumps around the circle.
1 burpee, 4 broad jumps, 2 burpees, 4 broad jumps, etc. Worked our way up to 5 burpees, 4 broad jumps.

That was a wrap!

PRAYERS AND PRAISES:
Sandbox – Praise for husband’s job offer
Patagonia – Prayers for son
Pixel – Prayers for healing
Regroup – Safe travels with sister
Prayers for good weather, safety, patience for swim team moms and divisionals

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