Date: Monday, December 16, 2019
Location: OC
Q: Sue Sue
PAX: Keys, River Rat, Anchor, Gilly, Delta
The Thang:
Warm-up:
Pilates Push-up to Cobra (3), high knees, walk/run a lap
Circuits- 1 minute rounds; 30 second rounds; run
Circuit 1:
Power Skips (switch legs at 30 sec; 15 sec marks) – light weights
Upright Rows with squat – heavy weights
Butt Planks (switch legs at 30 sec mark)
Reverse Plank with leg extentson (switch legs at 30 sec; 15 sec marks)
Run Lap
Circuit 2:
Jumping Jacks (criss cross style) – light weights
Skull Crushers – heavy weights
Bridge with leg extensions (5 count and switch legs)
Side to Side Ab Crunch– heavy weights
Run Lap
Circuit 3:
Toe Taps – light weights
Hammer Curls with squat – heavy weights
Single Leg Dead Lifts – heavy weights (switch legs at 30 sec; 15 sec marks)
Butterfly Sit-ups with weights
Run Lap
Circuit 4:
Squat Jump (forward) to burpee to Squat Jump (back)
Chest fly – heavy weights (lying down)
Bent leg lifts (back) with a 10 second pulse at end
Jack Knife Sit Ups
Run Lap
It was a nasty, rainy night, but we enjoyed our time together!! Looking forward to all of our fun events this week!