Date: 6/14/22 Location: Rush Q: Shook PAX: Coastie, Shook
Warm up: (all x12) arm circles, crockpot squats, high knees, toy soldiers
The thang:
All pax line up in a straight line with weights set here. Our mats were placed a short distance away up. You will do 15 reps of a strength move followed by a cardio move to your mat. Once at mat you will do 15 reps of a core move then mosy or cardio move back to your weights. Repeat for the full 8 mins.
Set 1:
Strength: Dumbbell thrusters
Cardio: Run
Core: Glute bridge
Set 2:
Strength: Wall merkins
Cardio: Broad jump
Core: Side leg raises
Set 3:
Strength: Bicep Curl to hammer curl
Cardio: side shuffle
Core: Hello Dolly’s
Set 4:
Strength: Plie squat to row
Cardio: walking lunge
Core: Oblique sit ups
COR, NOR, COT (short prayer time)