- QIC: Smokey
- When: 04/03/2019
- Pax: 3D, Band Camp, Drop Thrill, Pin Up, Polaroid, Smokey, Sugar Bug, Wide Right
- Posted In: The Snake Pit
“Final 4” NCAA theme workout to work 4 muscle groups. Freezing 32 degrees, but we got warm fast!
Tomahawk (Kettle Bell)
Warmup: (10 minutes)
- Side-straddle Hops (25)
- Windmill (25)
- Low Slow Squats
- Moroccan Nightclub
- Cherry Pickers
- Jog around the parking lot
Exercise: (35 minutes)
- LEGS
- Lunge (1 min) Exercise group A
- Squats (1 min) Exercise group A
- Run to the end of the parking lot!
- Calf Raises (1 Min) Exercise group B
- Sumo Squat (1 Min) Exercise group B
- Run to the end of the parking lot!
- ARMS
- Curls L (1 min) Exercise group A
- Curls R (1 min) Exercise group A
- Run to the end of the parking lot!
- Skull Crushers (1 Min) Exercise group B
- Chest Press (1 Min) Exercise group B
- Run to the end of the parking lot!
- CORE
- Big Boy Sit-ups (1 min) Exercise group A
- Flutters (1 min) Exercise group A
- Run to the end of the parking lot!
- Freddy Merc (1 min) Exercise group B
- Box Cutters (1 min) Exercise group B
- Run to the end of the parking lot!
- BACK
- Kettle Bell Swings (1 min) Exercise group A
- Upright Row (1 min) Exercise group A
- Run to the end of the parking lot!
- Bent over Rows L (1 min) Exercise group B
- Bent Over Rowes R (1 min) Exercise group B
- Run to the end of the parking lot!
TClap |
5
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‘at a boy Smokey! Great job!