07/01/2020 - jimmy_dean - Welcome to July
QIC: Sonic Boom
Number of Pax: 3
Number of FNGS: 0
Sonic Boom, Titanium, Flip Flop
We’re half-way through this crazy year! I was inspired by Queso’s awesome Coop workout the prior Saturday, so I pulled out and modified a weighted carry routine from last year. These ladies met July head-on & proved they’re beefcakes with the beatdown below:
Warm up w/40s each of walking hip opener stretch, arm circles, alternating lateral lunges, heel to toe rock, alternating straight leg kick w/shuffle, chair pose, plank jacks, lateral skater hops, good mornings, high knees w/fake jump rope
2 Rounds of 1 minute at each station – pick one and go:
split lunge, R leg forward, w/alternating overhead press
split lunge, L leg forward, w/L-flies
8 x 8: mt. climbers & hammer curls
quick jacks w/weight at shoulders
single-leg row – L arm
single-leg row – R arm
8 x 8: triceps push-ups & deadlifts
alternating forward lunge w/rotation
We rounded it out with some mat work of 2 rounds of 1 minute each: alternating chops, side plank w/leg raises, around-the-world crunch w/weight, reverse crunch.
Wrapped up with stretching!
CoT: Exodus 33:14 reminded us of God’s promise, “And He said, ‘My presence will go with you, and I will give you rest.'” We prayed for quick healing for Queso’s sprained ankle!