06/12/2021 - grove - June 12= Dirty Dozen!!

BackBlast:

The sun was out! After DAYS of rain we caught some blue skies and cool breezes but it was still SO HUMID today! It’s June 12 and that was my inspiration to bring a remix of a Dirty Dozen!

The Thang:

Warm up with stretches, high knees, toy soldiers IC.

For our workout we had 12 reps or sets of 12 exercises mixed with a few trips down the circle to the stop sign and back. We took the exercises 4 at the time with a run. We were able to knock out all 12 exercises 2 times through and then we did a 6 minute EMOM of abs with one more run!

Set 1:push up, single side weighted sit up each side, deadlifts, kettlebell sumo squats

Set 2: bent over row, rolling planks, single leg glute bridge each leg, walking lunges

Set 3: reverse fly (now called pterodactyl), reverse crunches, narrow squats, step back curtsy lunges

6 minutes EMOM abs: 15 dead bugs, 20 reverse crunches, 25 Russian twists, 15 flutter kicks, 20 plank leg lifts, 25 plank jacks

Thanks for giving a few new exercises a try y’all! Everyone was strong, fearless, and grumbling about jelly legs by the end! 😂

Hope to sweat with you all again soon!!

❤️🥥🌴