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January 2, 2018
New Year’s Day Convergence BB
January 2, 2018

Chilly Pyramid Backblast

  • When: 01/02/2018
  • Q: POTUS
  • Pax: Doily, Icy Hot, Bones, Derby, Jersey

This morning, six PAX braved the temperature and wind for a pyramid workout.

WARM UP:

30 second walk – 30 second jog – 30 second push – 30 second all out – 30 second push – 30 second jog – 30 second walk

THE THANG:

1 inchworm with weighted shoulder press

 

1 inchworm with weighted shoulder press

2 crab reaches

 

1 inchworm with weighted shoulder press

2 crab reaches

3 high knee skips to end of pad and back

 

1 inchworm with weighted shoulder press

2 crab reaches

3 high knee skips to end of pad and back

4 commando shoulder taps

 

1 inchworm with weighted shoulder press

2 crab reaches

3 high knee skips to end of pad and back

4 commando shoulder taps

5 tricep dips

 

1 inchworm with weighted shoulder press

2 crab reaches

3 high knee skips to end of pad and back

4 commando shoulder taps

5 tricep dips

6 shoulder presses

 

1 inchworm with weighted shoulder press

2 crab reaches

3 high knee skips to end of pad and back

4 commando shoulder taps

5 tricep dips

6 shoulder presses

7 drop squats

 

1 inchworm with weighted shoulder press

2 crab reaches

3 high knee skips to end of pad and back

4 commando shoulder taps

5 tricep dips

6 shoulder presses

7 drop squats

8 front lunges with weighted bicep curls

 

1 inchworm with weighted shoulder press

2 crab reaches

3 high knee skips to end of pad and back

4 commando shoulder taps

5 tricep dips

6 shoulder presses

7 drop squats

8 front lunges with weighted bicep curls

9 good mornings

 

1 inchworm with weighted shoulder press

2 crab reaches

3 high knee skips to end of pad and back

4 commando shoulder taps

5 tricep dips

6 shoulder presses

7 drop squats

8 front lunges with weighted bicep curls

9 good mornings

10 reverse lunges with weights

 

1 inchworm with weighted shoulder press

2 crab reaches

3 high knee skips to end of pad and back

4 commando shoulder taps

5 tricep dips

6 shoulder presses

7 drop squats

8 front lunges with weighted bicep curls

9 good mornings

10 reverse lunges with weights

11 squats with weights

COOL DOWN:

30 second walk – 30 second jog – 30 second push – 30 second all out – 30 second push – 30 second jog – 30 second walk

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