Frog Pond Friday Backblast
April 6, 2018
PB: WWM-It’s not going to rain!
April 6, 2018

Jersey Sub

  • When: 04/05/2018
  • Q: POTUS
  • Pax: Kid Rock, Buckshot, Poppins, Bones

As an impromptu substitute for Jersey, I punished the PAX while by starting us off with some painful activities that we all love to hate!

WARM UP

10 Gomers

Stadium Snake

5 Jack Webbs

The THANG included a set of exercises completed for 30 seconds each with a 10 second rest in between.

jump rope

open the gate (right)

open the gate (left)

gate swings

back leg lift (right)

back leg lift (left)

front lunge with bicep curls (right)

front lunge with bicep curls (left)

quick feet

fire hydrant (right)

fire hydrant (left)

side to side squat with jump

single leg dead lift with weights (right)

single leg dead lift with weights (left)

plie wall sit

REPEAT stadium snake, 5 jack webbs, and set

REPEAT stadium snake, 5 jack webbs

COOL DOWN with 10 Gomers

 

 

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