9/29/2020
q Betty C
PAX Chill Pill, Arcadia, Sal, Hutch,S'mores, Betty C
Disclaimer
Warm up
runner’s stretch, praying mantis, windmills
The Thang:
3 minute Trifecta sprints (in groups of 3)
Arm Circuit: 50 sec on/10 sec rest. Use heavy weights
chest squeeze, then shoulder press
tricep kick back- bend at waist, flat back
chest fly-bend at waist, flat back
lateral side raises
standing skull crushers-“over head pull-downs”, careful not to arch your back Repeat Arm circuit
Sprint 2 minutes in groups of 3
Leg Circuit-50 sec on/10 sec rest-grab heavy weights
squat pulses-stay low
plyo lunges-double count then switch
power jack- hop, hop, then squat, repeat
split lunge-right leg on curb
split lunge-left leg on curb Repeat Leg Circuit
Abs Blast: 1 minute each, 10 sec rest
full crunch w/weight on chest for challenge
plank punches, plank reach under to opposite toe, flutter kicks, laying flat then sit up and reach for opposite toe
If time: 3 minute biceps blast & 3 minute weighted walking lunges
