Date: January 16, 2021
Location: The Galley
Q: Power
Pax: 10 Polo, Azul, Betty C, Wings, Meche, Gilly, Beats, Red, Shakes
Warm up: Huggies, Toy Soldiers, Jumping jacks
The Thang:
11 stations, one Pax per station, each exercise done for one minute then rotate, 3 rounds
Bosu station:
1st round step, knee, lunge
2nd round curtsy lunge, side squat
3rd round squat
Heisman for all 3 rounds
Jump rope:
Regular
High knee
Butt kick
Mat:
Box cutter
Sit up
Awkward turtles
Suicide drills
Bands:
Repeater knees
Walk forward/backward
Squat
Up and over
Standing Abs
Repeater knees
Lateral chop
Oblique crunch, side crunch
Globe jumps
Dumbells:
Braveheart
Back fly
Front raise, curl, press, skull crusher
Ladder:
In, out
Hopscotch
Ali shuffle
Song break between first and 2nd round - Staying Alive
Verse - Jumping jacks
Chorus - pulse squat
Ahh, ahh, ahh, ahh- jump Squat
2:05 plank to finish
Count-O-Rama, Name-O-Rama
COT: Zephaniah 3:17