Dec 20 2021
OC
Q: Anchor
PAX: Chickie, Uni
Welcome/Disclaimer
Warm-up:
Butt kicks
High knees
JJ
The Thang:
Call out 5 Merkins every 3 min?? / SONG CHANGE
Abs: 1 min x2
Bent knee toe tap down, holding dumbbell overhead
Awkward turtle
Burpees
JLos - high or low plank
Burpees
Static lunges - each leg w/ DB
squat & oH press
JJ
Squat pendulum
sumo deadlift , chest up deep squat
JJ
Static lunges , each leg
Squat pendulum
JJ
Tricep overhead
Tricep squeezes
…MTn climbers …
Plank DB pull through
Alt shoulder press
…Skaters
Tri extension
Tri squeezes
Alt shoulder press
Skaters
The Middle -3 min song
Flutter kick burnout for one song
Up down (regular)
In and out
Criss cross
Big scissors ✂️ , and repeat
2 min stretch