03/04/2021 - rock - Luck of the Irish Shamrock Circuits
AO: The Rock
When: 03/04/2021
QIC: Owlette
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Titos, Tinsel, TrailMix, Owlette, TexMex, Straight Shooter
BackBlast:
We gathered up tonight for a fun Shamrock Circuit workout. Started with some mumble chatter about the crazy socks that some of us wore and then got into stretching. We did some static stretches to warm up the body and then some high knees and butt kickers.
The Thang:
Luck of the Irish Shamrock Circuits – All exercises were total counts.
Cardio Shamrock
50 Jumping Jacks
40 Skaters
30Jump Squats
20 Plank Jacks
10 Burpees
**LAP**
Arms Shamrock
50 Tricep Extensions overhead
40 Pushups
30 Upright Row
20 Shoulder Press
10 Plank Rows
**LAP**
Cardio Shamrock
50 High Knees
40 Toe taps (quickly on the curb)
30 Step Ups on the curb
20 Mountain Climbers
10 Burpees
**LAP**
Legs Shamrock
50 Squats of your choice
40 Alternating Back Lunge with front kick
30 Deadlifts
20 Calf Raises
10 Single legs squats
**LAP**
Abs Shamrock
50 Little Baby Crunches
40 second plank
30 Bicycle crunches
20 Flutter Kicks
10 V-ups
**LAP**
We had about 10 minutes or so left so we moved on to do the following for 30 seconds each.
Step-ups
Ttricep Kickbacks
Push-ups
Alternating Lunges
Tuck Jumps
Reverse Fly
Inch worms
Crunches
Kicks (front)
Star Jumps
