Band of Sisters:

Band of Sisters:

12/16/21

Location: lakeside

Q: Shadow

Pax: Wrangler, Crotchet, Dora, Boilermaker, Greece, Huevo, Small Town, Feisty, Petrillo, Ole, Hook, Vino

Warm-up: 1 minute walk sit with front arm raises

The Thang:

50 secs work/10sec break

Legs:

In/out squats

Butterfly bridge

Abducter pulses(legs straight up pulse)

Squat leg lift

Jumping jacks

Arms:

Robot row

Lat pull down

Straight arm pulses

Back squeeze (front raise pull arms toward chest)

Bicep curl

Abs:

Reverse crunch (band on legs)

Bicycle crunch (band around too and bottom of shoes)

Plank toe taps

COT:

Dance like Frosty

Shine like Rudolph

Give like Santa

Love like Jesus