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    Amy Baltensperger
    Oct 15, 2019
      ·  Edited: Oct 17, 2019

    Copy of Strong and Swift!




    Date: 10/12/2019

    Location: The Galley

    Q: Doula

    PAX: Brew, Gilly, Chill Pill, Cyborg, Beats

    Warm-O-Rama: Welcome & Disclaimer

    Warm up. Side reaches, jumping jacks, merkins, plank jacks, daisy pickers, and runners lunge strech.


    The Thang:

    5 minutes of Tri-Fecta Sprints in groups of three.

    Next up: Ring around the merkin circle ⭐️ Pax circle up assume low squat position and start to side shuffle keeping the circle. First pax says “drop” and everyone does 1 merkin, then next pax says drop and everyone does 2 merkins. Continue till you reach 10 then work your way back down. Merkin total= 💯

    Arm Circuit. 50 seconds on 10 second rest. 1.Shoulder press with 1/2 press

    2.Burpee with press

    3.Opener with bicep curl

    4.Squat into bicep opener

    5.Chest fly

    Get back in your groups for 3 minutes of sprints 🏃‍♀️

    Start back another arm circuit round.

    One more time get in your groups for 2 minutes of sprints.

    Ab Blast 💪🏼 2:30 seconds of Full cruch or the advanced version 👊🏼 (wish I had a video of that one)

    1:15 of Hello Dolly’s

    1:15 of flutter kicks

    Bicep Burn Out 5 minutes. Goal to not drop your weights the whole time. Closed it off with 5 minutes of weighted walking lunges!!


    COT:

    Then we all stuck around for coffee and some fellowship. It was nice way to kickstart this Saturday.

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