1-Mile Loop with Stations
June 3, 2018
Backblast for We Fancy 6/2
June 3, 2018

Raise The Bar

  • When: 06/03/2018
  • Q: Shredder
  • Pax: Gears, Gypsy, Talks a Lot, Inky, Beasley, M&M, Jams, QB, Sarge, Sassy Pants, Hot Pants

Sunday June 3, 2018 Back blast

We were 12 strong this morning at the wall including 1 FNG, Marilyn aka Tie Dye!

Warm-Up- Quick run through of the day’s exercises

Metabolic Conditioning- 10 minutes AMRAP

– Alternating Lateral Lunge (5 each leg)
– Alternating Reverse Lunge (5 each leg)
– Goblet Squats x 5
– Jump Squats x 3
– Walkouts x 3

The Thang
10 Single Leg Squats each leg
*1 min high knees*
10 Deep Plie Squats
*50 Jacks*
1 min Plie Pulse Squats
1 min Calf Raises
1 min alternating inside out leg lifts
*Plank Hand Switches*
30 sec V Ventral Raises and Squats
*High Knees*
40 seconds leg lift pulses (weight behind knees)- R/L
*50 Jacks*
50 seconds triceps kickbacks- R/L
*10 Burpees*
50 second ski squat with bicep pulse
*Plank Hand Switches*
1 min reverse fly
*High Knees*
1 min reclined arm raise
*50 Jacks*
1 min toe taps
10/15/20 reps of Flutter Kicks followed by Glute Bridges

Cool down- Quick run through of the exercises without the cardio bursts. Plus playing the Rocky theme song to encourage the guy running stairs while we worked out.

We ended with the COT and this quote: Celebrate what you’ve accomplished but raise the bar a little each time you succeed. – Mia Hamm

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