21 Days til Christmas
December 4, 2017
Comet preblast- don’t be square!
December 5, 2017

My Rolling Bi@……

  • When: 12/05/2017
  • Q: Flash
  • Pax: Charlotte & Astrid

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.

First

a. Bent over rows x30

b. Arm Circles (lateral)

c. Bicep Curls

SUICIDES IN THE DRIVEWAY/SHUFFLE UP & DOWN

Second

a. Push ups x25

b. Lateral raises

c. Upright Rows

SUICIDES IN THE DRIVEWAY/DUCK WALKS

Third

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!!! 🙂

 

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