BackBlast: Genesis – Oh yea, WackyJacks!
March 30, 2018
Top Secret workout–training like an Angel
March 30, 2018

  • When: 03/30/2018
  • Q: Braveheart
  • Pax: Papyrus, S'mores, Rocker, Tennessee Walker

Warm up

10 Windmills -in cadence

10 Toy Soldiers – in cadence

10 Butt Kickers – in cadence

AMRAP  &  ABS

4 sets / 4 minutes long / 3 exercise in each set and do as many sets as possible within each 4 minute set.

Run 1 lap around parking lot after each AMRAP set

Set #1

10 lunges each side (20 total)

10 shoulder taps each side (20 total)

20 American hammers each side (40 total)

1 lap around parking lot

Set#2

10 jump squats

10 tricep dip

15 High knees each side (30 total)

1 lap around parking lot

Set #3

10 regular sit ups

10 push ups (modified if need be)

20 flutter kicks each, toes extended out and pointing  straight up (40 total)

1 lap around the parking lot

Set #4

10 sumo squats

10 inch worms

25 jumping jacks

1 lap around parking lot

ABS

20 V-Ups

10 plank jacks

20 bicycle crunches each (40 total)

1 minute plank

20 leg lifts

10 starfish each side (20 total)

10 Carolina dry docks

1 minute plank

1 lap around parking lot

ABS – Freestyle

1 minute ABC’s

15 baby crunches each side (30 total)

15 Wonder Woman’s

20 flutter kicks each side (40 total)

20 weighted glute bridges

Finished with devotional, Name-A-Rama & photo

 

had a blast ladies and thank you for the company.

 

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