Amrap w/ Olé

Amrap w/ Olé

Aug. 9, 2022

Olé

Shipwatch

PAX- Baker, Dora, Mellow, Ninja, Sister Act, Laces, Feisty

Warm Up- Squat pulse through Beyoncé, Single Ladies and when she says put a ring on it, do a burpee.

The Thang

Do each exercise 20 x a piece, start over until 5 minutes is up. Run a lap around Moore Street in between each Circuit. Repeat Circuits until time runs out.

#1- Monkey Humpers, Calf Raises, Dead Lift

Run

#2- Straight leg lifts, Glute bridge with frog pulse, little baby crunches

Run

#3- Bicep Curl, Curtain, Tri-cep kickback

Run

#4- overhead press, slide lunge, hip dips

Run

COT- When you focus on the good, the good gets better.