08/11/2021 - arena - Walls of Jericho

AO: The Arena

When: 08/11/2021

QIC: Neutral


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Sooner, Loch Ness, paperback, stitch, mission, sketch, rebel


Walls of Jericho workout consisted of us doing 7 exercises seven times each. I think we all got thru 6 rounds but not sure any of us made it thru all 7 rounds! After we did the 7 exercises, we walked or ran a lap. Here are the exercises:

1. Side-front-overhead-front-side-down (shoulders exercise: keep your arms fully extended and lift to the side and continue to move thru the motions until all are done which is 1 rep) 7 times

2. Curtsy Lunge with bicep curl (7 per leg)

3. Plank to ankle touch (start in plank and then reach back with right hand to touch left ankle and repeat with left hand) 7 per side

4. 7 bridges, 7 narwhals per leg

5. 7 tricep push-ups

6. Hop hop hop tap (starting on one leg, you hop 3 times and then quickly touch down with the other foot to tap and start again) 7 per leg

7. 7 plyo- push-ups

We ended with COT and names.



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