Date: November 30, 2020
Location: The OC
AO: Anchor
Q: Traffic
PAX: Anchor, Power, and Traffic
Welcome/Disclaimer
Warm-O-Rama:
1. 10 Daisy pickers
2. 10 Monkey humpers
3. 10 Jumping jacks
4. 10 Butt kickers
Warm-up lap
The Thang: Full Body Pyramid Workout (with weights)
1. Squat hold press out + press overhead
2. Burpee + alternating snatch
3. 4 push ups + 4 shoulder press from knees
4. Front rack lunge and lunge + squat
5. 3 ski swings + 3 overhead triceps
6. Deadlift + back fly
7. 2 bicep curls + set down squat jump
Set 1: Perform Move 1 for 30 seconds, followed by 30 seconds of rest
Set 2: Perform Move 1 for 30 seconds + Move 2 for 30 seconds, followed by 30 seconds of rest
Set 3: Perform Move 1 for 30 seconds + Move 2 for 30 seconds + Move 3 for 30 seconds, followed by 20 seconds of rest
Continue up the period and then go back down the pyramid
Marys:
1. 10 double leg lowers
2. 10 Russian twists (1 is 1)
3. 10 V-ups
4. 10 crunches
Count-O-Rama/Name-O-Rama
COT: The goal isn’t being so in love with your body that it’s all you ever think about. The goal is giving so few darns about how your body looks that you’re able to go and do all of the other magical, scary, world-shifting, important things that you were made to do. Go!