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    jjo1347
    Nov 19, 2019
      ·  Edited: Nov 19, 2019

    90's Rock Workout

    Date: 11/18/2019

    Location: OC

    Q: Anchor

    PAX: 13 ladies - Anchor, Power, Gilly, RiverRat, Serenity, Chickie, Cheesehead, Aravis, Brew, Lundi, Fallon, Sassenach, and Delta



    The Thang:

    Welcome / Disclaimer

    Warm-up:

    1. Arm hugs 15

    2. Toy Soldiers 15

    3. High knees 15

    The Thang>>>>

    Abs:

    1. 1 min plank

    2. 1 min leg lifts, heel to sky , modify full range legs, feet flexed

    3. 30 sec side plank ea (x2)

    4. 30 sec box cutters + ...30 sec scissor legs

    5. 1 min J Los

    RUN LAP

    Legs: (6:40)

    1. 1 min squats

    2. 1 min reverse lung each leg, plus pulsing

    3. 1 min other leg

    4. 1 min leg press, on all 4s, 30 sec each side

    5. 1 min fire hydrant, on all 4s, 30 sec each side

    6. 1 min plie squat, plus heel raises

    RUN lap

    Arms: (6:50 MIN)

    1. 1 min Merkins

    2. 1 min Tricep extension, overhead or behind back

    3. 1 min bicep curls

    4. 1 min mountain climbers

    5. 1 min skull crushers

    RUN lap

    (6:57 )

    Abs:

    1. 1 min plank

    2. 1 min leg lifts, to sky then full range. Flexed feet (switch)

    3. 30 sec side plank ea

    4. 30 sec box cutters

    5. 30 sec scissor legs

    6. 30 sec J Los

    RUN LAP

    (7:05)

    Legs:

    1. 1 min squats

    2. 30 sec reverse lung hold, pulsing

    3. 30 sec other leg

    4. 30 sec plie squat hold plus heel raises

    5. 7:10

    Arms: 3 min total

    1. 1 min Merkins, count together 5 only, then downward dog rest

    2. 2 min Tricep extension, overhead, alternate + bicep curls

    RUN LAP

    Stretching!

    1. arms: triceps

    2. arms: behind back clasp, forward bend

    3. toe touch, hang

    4. criss-cross legs, hamstring stretch

    COT: Shared quote

    " joy is always given, never grasped. God gives gifts and we give thanks and we unwrap the gift given: joy... joy is to keep seeking God where we doubt He is.” ― Ann Voskamp, author.



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