7 and 10

3/2/23

Lakeside

7 and 10

Q: Hurricane

PAX: Ole', Mellow, Dora, Venom, Baker, Vino, Road Trip

Warm Up

Tubthumping (burpees, Squat and cross jab)

4 Slow Inchworms with a calf stretch on the last one

Sally 3 ways (minute 1: Push-Ups, Minute 2: Squats, Minute 3: Planks)

Arm Stretches

The Thang: 7 reps each arm

90 Degree Curls

Triceps Kick Backs

Puzzle Curls

Cross Triceps Extensions with a Static Hold

Static Hold Shoulder Press

Static Hold Front Raises

Static Hold Lat Raises

Run the big loop

Repeat

7 Reps then Jump 7 Reps (all weighted)

Chair Squat - Chair Jump

Squat - Jump Squat

Sumo Squat - Sumo Jump

Run the Big Loop

Repeat

10 Reps then 10 pulses Glute Bridge x 3

Booty Set - Don't drop your leg. Right Leg First

Fire Hydrants

Donkey Kicks

Rainbows

L's

Then pulse through

Repeat on the left leg

Repeat one more time for both legs

MARY

Plank Crawl Throughs 10 total Switch partners and repeat

Mermaids 10/side Switch partners and repeat

Windshield Wipers 10 (left, right, center =1) then switch partners and repeat

Partner Sit-ups with cross claps 10

Plank hip dips cadence count to 10 (1, 2, 3 = 1)

Side Plank Dips Right cadence count to 10 (1, 2, 3 = 1)

Repeat on the Left side

COT

6 months of hardcore focus and alignment can put you 5 years ahead in life. Don't underestimate the power of consistency and desire. You have what it takes to become the best that YOU can be. Don't ever doubt yourself. Harness your power. Exceed your expectations.