09/13/2022 - the_haven - Arms, Abs & all.the.things

AO: The Haven

When: 09/13/2022

QIC: Queso


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Titanium, Sonic Boom, Queso


Great morning with these 3 ladies!

We started off with a Warm up: full body stretch, some high knees, butt kickers & jumping jacks to get things moving.

The Thang: 10 min AMRAP / 3 rounds
40 sec on/20 sec rest


armsCurl w/wingsPress tricep extPush upsResting fly pressRenegade rowsAround the world raisesFront rowup/down plankchoppersWeighed jabs w/ T twist
run/walk a lap
absWalking plankRotating LBCMacarena plankReverse crunch leg dropRussian twistsFlutter kicksSide dip reach throughin/outsWeighed reach sit upplank
run/walk a lap
allburpeesDonkey kick hydrant RDonkey kick hydrant LMonkey humpersAround the world lungesJump squatsElevated Alternate glute bridgeWeighted sumo squatFast Imperial walkersFast feet change 10 sec



Quote: Compare yourself to who you were yesterday, not who someone else is today. -Jordan Peterson

Biblical truth: “Pay careful attention to your own work, for then you will get the satisfaction of a job well done, and you won’t need to compare yourself to anyone else.” Galatians 6:4


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