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    Shelby Klein
    Jul 28, 2020

    Ab, Arm, and Leg Attack


    Date:July 27th


    Location:OC


    Q:Bow Wow


    PAX: Chill Pill, Sue Sue, Betty C, Bookworm, Gilly, Beats, Raven, Tricky, Longhorn, Polo, Chickie, Couch Potato, River Rat


    Tha Thang

    PAX1 travels while remaining PAX complete an exercise-Upon P1 return, P2 travels while P1 joins the pack. Rinse and repeat until time is up.

    Round 1: Ab Attack

    1)Plank hold with jlos

    2)v-ups

    3)Crunch with OH press

    4)Awkward Turtles

    5)Plank with Toe Touch

    6)Russian Twist

    7)Plank hold with DB row

    8)Merkins with shoulder taps

    9)flutter kicks

    10)plank

    1 min break

    Round 2: Arm Attack

    1)front raise

    2)lateral raise

    3)wide row

    4)bicep pulses

    5)tricep kickback

    6)tricep extension

    7)arm punches with weights

    8)reverse curl

    9)weighted pullover

    10)merkins

    1 min break

    Round 3: Leg Attack

    1)squats

    2)reverse lunge right leg

    3)reverse lunge left leg

    4)right kick

    5)left kick

    6)donkey kick right

    7)donkey kick left

    8)dead leg lift right

    9)dead leg lift left

    10)leg lifts

    1 min break

    Bridge hold burnout:

    weight on hips

    -1 min pulse

    -1 min clams

    -1 min reg hold


    COT: River Rat ended with a prayer.


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