Derby’s Birthday Backblast
January 10, 2018
BETTER SORE THAN SORRY
January 10, 2018

No Standing Still

  • When: 01/10/2018
  • Q: Cosmo
  • Pax: Lumiere, Bambi, StingRay, Squirt, Cosmo

WARM UP:

Jumping Jacks 15 IC

T Jack’s 15 IC

Cross over Jack’s 15 IC

Windmill 10 IC

Through the tunnel 10 IC

THE THANG:

High Bicep Curl 10 IC

Side lunge to Curtsy Squat with weights in each hand 15 each side

Chest Press 10 IC

Thrusters 1 min

Crossover Mountain Climbers 1 min

D leg Crunches 1 min

90 degree Shoulder Pulses 10 IC

Squat with Bicep curl and press 10 IC

Plank with row and Kickback 10 IC each side

Weighted Jacks 1 min

Plank Jacks 1 min

Deadbugs 1 min

Front to lateral raise 10 IC

Reverse Lung to Knee with weights 15 each side

Tricep Extension 10 IC

Crab kicks 1 min

Crossover squats 1 min

Sit ups with weight 1 min

Reverse bicep curl and press 10 IC

Fire Hydrant and leg extension combo 15 IC each leg

Straight leg deadlift 10 each leg

180 degree Jump Squats 1 min

DEVOTION: Be not afraid of going slowly, be afraid only of standing still. 

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