This morning we gathered at Fuquay Dome aka my house… as usual my playlist was terrible… offensive rap was playing and that is how I came up with the name of the workout!! ha! Our workout today was focused on arms and shoulders but you know me, I added some cardio in between!
Our warm up consisted of 30 s of Shoulder taps, full burpees, plank rolls and inch worms.
The Thang… We did three tripod circuits with a cardio in between. We switches the suicides from the first round to a different cardio exercise on the second round.
a. Bent over rows x30
b. Arm Circles (lateral)
c. Bicep Curls
SUICIDES IN THE DRIVEWAY/SHUFFLE UP & DOWN
a. Push ups x25
b. Lateral raises
c. Upright Rows
SUICIDES IN THE DRIVEWAY/DUCK WALKS
a. Renegade Push ups 2:1 x 15
b. Hammer Curls
c. Reverse Flies
SUICIDES IN THE DRIVEWAY/MONKEY WALKS
Our cool down consisted of upper body stretches and our words of wisdom were to : AVOID JUNK FOOD TODAY! not very deep but important!!! 🙂