To the Fly, or maybe the Canopy!
PAX Attended:
– 86
– Douille
– Jingle Vader
– Almomaster
Warm-up.
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Right foot, left foot- 10 seconds each
Mountain Climbers – 10 IC
Rain paused the mosey to the Fly, we modified and went under the awning.
Halo’s – 10 each way, OYO
Kettlebell Shrugs – 25 IC
Kettlebell swings – 20 OYO
Curls for the girls – 15 IC
Sets
Goblet squats X 10 IC
Right arm squat thrust X 10 IC
Left arm squat thrust X 10 IC
Squat thrust X 10 IC
Rinse and Repeat
Tricep Extensions – 15 IC
2nd Set
Overhead press X 10 IC
Bent over rows X 10 IC
Right arm rows X 10 IC
Left arm rows X 10 IC
Rinse and Repeat
3rd Set.
Big boy sit ups X 10 OYO
Move the bell between hands plank X 20 OYO
Right arm plank rows – 10 IC
Left arm plank row – 10 IC
Ukranian Doulle’s – 20, IC
Hello Dolly’s – 20 IC
LBC’s – 20 IC
Real Douille’s – 20 IC
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Thanks for the opportunity to lead!
