Monday Madness!
July 2, 2018
Backblast from Saturday 06/30
July 2, 2018

  • When: 06/28/2018
  • Q: Half Full
  • Pax: Starfish, Digger, Beast, Lolly, Pony up, Flow, Drama Cop, Elizabeth FNG

Wednesday Rise & Grind at The Nest

*Thanks to Pax in Knoxville who I borrowed this workout from and modified a bit 🙂

Warm-Up

Arm Circles (Cadence), Jumping Jacks, Run-A-Lap

Round #1

40 Jumping Jacks

40 Squats w/ Weights

40 Mountain Climbers

Sprint & High Knee Skips x2 – Plank until everyone is back

(Sprint half parking lot – High Knee Skip half)

Round #2

30 Squat Jumps

30 Situps

30 Bridge Raises

Sprint & High Knee Skips x2 – Plank until everyone is back

Round#3

20 Spiderman or Reptile

20 Reverse Lunge w/ Curl

20 Plank Jacks

Sprint & High Knee Skips x2 – Plank until everyone is back

Round #4

10 Burpees

10 x’s and o’s

10 Burpees

Sprint & High Knee Skips x2 – Plank until everyone is back

Round #5

1 Minute Plank

1 Minute Bicycle

2x

Sprint & High Knees Skips – Jumping Jacks until everyone is back

Devotional

“Patience, Persistence, & Perspiration make an unbeatable combination for success” – Napoleon Hill

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