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    3. Shelby Farms 3-7-2020 on Q:Betty C, PAX: Beats, Tricky, Arcadia, Red Velvet, Rouge, Midi, Meche
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    Kimberly Burleson
    Mar 7, 2020
      ·  Edited: Mar 7, 2020

    Shelby Farms 3-7-2020 on Q:Betty C, PAX: Beats, Tricky, Arcadia, Red Velvet, Rouge, Midi, Meche

    The Galley Gals

    Disclaimer

    Warm up

    jumping jacks, daisey pickers, praying mantis, arm circles forward & back

    The Thang:

    3 minute sprints

    Ring around the Merkin Circle:

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

    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

    Sprint 2 minutes

    Repeat Arm circuit

    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

    2 minute sprints

    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, laying flat then sit up (with weight for challenge) and reach for opposite toe

    2 minute biceps blast & 3 minute weighted walking lunges

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