Back To The 90's

Back to the 90's

Date: 3/13/21

Location: Convergence at the Complex

Q: Hurricane

PAX: Hurricane, Frosty, Puzzle, Dragon, Vino, Shadow, Wrangler, Karaoke, Welcome FNG Sting Ray

Warm Up:

To Tubthumping by Chumbawamba:

Every time it says 'I get knocked down" go into a full body burpee and jump up when it says 'but I get up again.' On the other part do 4 each Billy Blanks style jabs, hook punches, straight knees and cross knees.

The Thang:

Each set run twice through with holders in between.

Set 1:

20 In Out Squats (narrow sqaut, jump to regular squat keeping butt low) with weighted overhead press

Run to the wall and do 5 wall walks (starting laying on stomach with feet against wall, walk legs up the wall and try to touch it with your nose without touching it with your thighs)

Holder: Weighted Wall sits with hallelujahs until everyone is finished

Set 2:

Weighted Step Up 10 per leg

Weighted Side Step Up 10 per leg

Run to the end of the lot and do 6 Marios (jump in the air like Mario with both legs bent and arms up) Run Back

Surrenders holding weight over head 10 per leg

Holder: Calf Raises

Set 3:

Single Leg Deadlifts with a high Pull 10 per leg

Curb Crawls (Bear Crawl with one arm and leg on the curb) to the end 5 decline push ups and monkey humpers to wait, curb crawl back using the other arm and leg.

Holder: Monkey Humpers

Set 4:

Bear Crawl hold Fire Hydrants with weight 10 each leg

Single Leg roll Ups with weight 5 per leg

MARY:

2 Sets 10 each

Bunny Hops side to side

Weighted Big Girl Sit Ups

Wide Leg Weighted Oblique Crunch

Plank Jack Shoulder Taps

Box Cutters

Cool Down with Stretching

COT:

Great job on a challenging workout today ladies. Each of you are superstars who can accomplish anything!