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    3. Ladders & Core...repeat
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    lori.eskew
    Feb 19
      ·  Edited: Feb 19

    Ladders & Core...repeat

    Date: 2-18-21 Location: OTB Cameron Field via Zoom

    Q: Wings Pax: S’mores, Frenchie, & Little Allie



    Welcome & disclaimer

    Warmup

    Arm circles-forward, Daisy Pickers, Arm circles-back, Jumping Jacks


    Ladder #1 -  8 Minutes

    43 Monkey Humpers

    33 Bridge Pulses w/weight

    23 Merkins

    13 Plank-shoulder taps (2 is 1)

    3 Jumping Jacks

    Go back up the ladder, keep repeating *Only do Merkins the first time down on all ladders

    1 Minute wall sit

    3 Minute AB’s

    Oblique V/ups- Right side

    Bicycle- elbow to knee

    Oblique V/ups- Left side


    Ladder #2 - 8 Minutes

    43 Calf Raise-(Use step) w/wgt

    33 Squat w/elbow to opposite knee (2 is 1)

    23 Merkins

    13 Crab Cake (2 is 1)

    3 Jumping Jacks

    Go back up the ladder, repeat

    1 Minute wall sit

    3 Minute AB’s

    Dori –

    Crunchy Frog

    Dori


    Ladder #3 – 8 Minutes

    43 Narrow Squats w/wgt

    33 Reverse Lunges (2 is 1) w/wgt

    23 Merkins

    13 Shoulder Press (2 is 1)

    3 Jumping Jacks

    Go back up the ladder, repeat

    1 Minute wall sit

    COR, NOR, COT



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