09/14/2020 - thicket - The Punisher

AO: The Thicket

When: 09/14/2020

QIC: Pinterest


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Stitch, Confection, Tiny Dancer, Bluebell, Happy Trees, Von Trap


Warm-up OYO

small lap

The Punisher:

Rd 1

20 sec Squat

10sec squat hold

20 sec jump squats

10 sec squat hold

repeat x4

Run lap

Rd 2

20  sec merkins

10 sec plank

20 sec inchworms

10 sec plank

repeat x 4

Run lap

Rd 3

20 sec LBCs

10 sec Superman

repeat x 8

Run lap

Rd 4

20 sec rev lunges

10 rt lunge hold

20 sec front lunges

10 sec left lunge hold

rpt x 4

Run lap

Rd 5

20 sec around the worlds

10 sec lat raise hold

20 Sec tricep kickbacks

10 sec kickback hold

rpt x 4

Run lap

Rd 6

20 sec leg lifts

10 sec leg hover

20 sec crunchy frogs

10 sec canoe hold

Rpt x 4

we ended right on time feeling like jelly haha great workout! Everyone worked hard and hung in there. Great to see all you ladies!



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