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    mjstanley4
    Jan 6

    Frenchies Full Body AMRAP



    Date- 1-5-2021

    Site- Sweat School

    Q- Frenchie’s coQ with S’mores

    Pax-S’mores and Arcadia

    It was a little chilly and windy but it was a great time with these girls and kept warm with the workout. Oh now we’re sore!

    Welcome/Disclaimer/COVID Disclaimer

    Warm-o-rama: Arm circles x20 IC, Daisy Pickers x 10 IC, windmills x10 IC, Praying mantis x10 IC, mosey.

    Tha Thang:

    We did four rounds of AMRAP with 21 reps each. Mosey after rounds 1&2, and then went straight from round 3 into 4

    Round 1: (7 min)

    21 squats

    21 merkins

    21 mountain climbers

    21 bicep curls

    21 dumbbell swings

    21 lunges

    Then, mosey

    Round 2: (7 min)

    21 squats

    21 shoulder taps

    21 skaters

    21 tricep dips

    21 dumbbell swings

    21 weighted side lunges

    Then, mosey

    Round 3: (5 mins)

    21 squat jumps

    21 overhead presses

    21 heismans

    21 hammer curls

    21 dumbbell swings

    21 big girl situps

    Round 4: (5 mins)

    21 plie squats

    21 front raises

    21 plank taps

    21 bent over rows

    21 dumbbell swings

    21 little baby crunches

    Mary: AMRAP (5mins) 34 bc Frenchie is 34

    34 dolly’s

    34 awkward turtles

    34 Russian Twists

    34 Bicycles

    34 Bridges

    COT- Read a little Devo about talking and walking with God.

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