site- Battlefield
Q- S’mores
Pax- Bulldog, Cajun, Arcadia, Frenchie, & S’mores
Welcome & Disclaimer
Warm O Rama
butt kickers
daisy pickers
huggies
5 IC Star jumps = 20 total
1st Segment
Circuit 1
30 merkins
12 Bent over row with bicep grip
High knees (1min)
Circuit 2
30 weighted squats
12 bicep curls
1 min of 180 jump squats
Circuit 3
30 weighted toe touches legs straight up lift chest and reach with your dumbbells to your toes
30 leg raises
30 burpees with merkin
(Repeat)
2nd Segment
D 14 each side Star Planks (high plank straight arm opposite arm to leg reach)
U 14 Firework lunges (jumping lunges)
D 14 each side Star spangled bicycles (slow alternating oblique crunch opposite leg extension)
D 14 Ab Bursts (knees bent, lightly hug knees w/head and shoulders reach arm & legs out like an X)
U 14 Red, White, and Glutes (Monkey Humpers)
D 14 each side Side plank spectacular (DB reach under and straight up)
U 14 each side Squats & Stripes (alternating wide squat and arms out to T with light DB)
x2
COR, NOR, COT- prayer