11/22/2022 - the_haven - Rinse and Repeat – 4 Corners
AO: The Haven
When: 11/22/2022
QIC: Titanium
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Queso, Sonic Boom, Titanium
BackBlast:
Repeat of yesterday’s wo at The MUD Room!
| Warm Up | ||
| Jumping Jacks | ||
| Arm Circles (forward then backward) | ||
| Windmills | ||
| Toy Soldiers | ||
| 4 Corners | ||
| 10 | Upright rows | |
| 20 | Overhead press | |
| 30 | Squats | |
| 40 | Lunges | |
| Ladder – every other line & back | ||
| 10 | Pushups | |
| 20 | Smurf Jacks | |
| 30 | Mountain Climbers | |
| 40 | Plank Jacks | |
| Plank for the 6 | ||
| On the Green | ||
| 45 sec: | Flutterkick with weight overhead | |
| Kettlebell swing | ||
| Glute Bridge | ||
| Russian Twist | ||
| Run a lap to stairs and back | ||
| 1 min | Plank | |
| Ladder repeat | ||
| Round Robin Abs | ||
