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    3. 2021 New Years Day Workout
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    Amy Ba
    Jan 1
      ·  Edited: Jan 1

    2021 New Years Day Workout


    Date- January 1st, 2021

    Site- The Galley

    Q- Beats

    Pax- Arcadia, Azul, Aravis, Siren, Gilly, FNG (Rifle), River Rat, Anchor


    New Years Workout

    Welcome/Disclaimer


    Warm-Up

    15 jumping jacks

    20 squats

    10 toy soldiers

    Lap


    The Thang-

    Part 1: Two teams- Parking lot relay

    R1-

    10 jump squats-then sprint while team is doing squats

    R3-

    10 shoulder taps (2:1)- then sprint while team is doing Merkins

    R5-

    10 star jacks-then sprint while team is doing jumping jacks


    3-minute burpee challenge

    1 burpee and 10 merkins

    2 burpees and 9 merkins

    Keep going


    Part 2: 20-21 reps-AMRAP- 6 min each round

    R1-

    20 calf raises

    21 curb taps (1:1)

    R4-

    20 high knees (1:1)

    21 in/out squats

    R5-

    20 mountain climbers (1:1)

    21 plank jacks


    Shoulder burnout

    -30 overhead presses

    -30 overhead claps

    -Then arms out to your sides, thumbs up and raise and bend your arms until your thumbs touch your shoulders 30 times

    -Then arms out with thumbs pointing down and lift your arms up as high as you can keeping your arms straight 30 times

    -Lastly, arms out thumbs down and bend and touch the small of your back 30 times.


    2 min 2-cone sprint


    COT-Count-O-Rama/Name-O-Rama



    Announcements:

    We have a virtual blood drive coming up! Be on the lookout on our social media for updates on the blood drive!

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