Dirty Dozen with a Windy Weight Walk

Thank you Queso!!
March 9, 2018
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March 10, 2018

Dirty Dozen with a Windy Weight Walk

  • When: 03/08/2018
  • Q: Picker
  • Pax: OBX, Boomer, Stroller, Cha-Ching, Keys, Two-Step

Warm-Up

Windmills 15 (IC)

Shoulder Stretches 10 (IC)

3 Second squat hold 15 (IC)

Cotton Pickers 15 (IC)

High knees 30

Neck roll

 

THE DIRTY DOZEN

12 Burpees

12 Calf Raises

12 Jump Squats

12 Mountain Climbers

12 Supines

12 Bicycle Crunches

12 Superman(s)

12 Hip Dips

12 Tri-cep Dips

12 Sumo Squats

12 Jumping Jacks

12 Toy Soldiers

 

WEIGHT WALK

Walk track carrying hand weights

5th Light pole- 25 overhead presses

10th Light pole- 25 tri-cep bends

15th Light pole- 25 bicep curls

20th Light pole- 25 deltoid flies

Walk another lap stopping again at every 5th light pole.

 

Lunge down to the end of the parking lot using your weights and back.

 

Weight Workout on Mats

30 Bicycle Kicks

30 Russian Twists

30 Butt Bridges

20 V ups

30 LBCs

1 minute plank

1 minute reverse plank

1 minute plank

1 minute reverse plank

 

COT

Prayer for Digger – Husband (F3 Shoebox) was involved in a serious car accident

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