Complex Movements

01/31/23

AO: Shipwatch

Q: Hurricane

PAX: Baker, Dora, Mellow, Laces, Shadow, Feisty, Sister Act, Ninja, Ole', Welcome FNG Dirty Snowman

Warm Up

Jog around the loop

Motivators from 5

Cherry Pickers

The Thang: 12 Reps each

Crazy Curtsy with Bicep Curls

Bear Crawl with a Row and Leg Extension

Donkey Fires

Side Lunge with a kick and shuffle

Run Around the Loop

Repeat x2

Bent over Row with a Tricep kickback and a Skiier Squat

Side Lunge to Triceps Extention to Side Lunge

Mike Tyson with a Row Extension

Squat In Outs with a Shoulder Press

Run Around the Loop

Repeat x2

Do all the exercises once more all the way through and then run the loop.

MARY

Pass the weight bicycles 12 reps

Weighted Toe Touch 12 Reps

Suitcase Crunch 12 Reps

Star Crunch 12 Reps

Elevated Ankle Biters 12 Reps

Mobility Stretches

COT

I woke up and decided I will not stress over things that are out of my control. People will be people. Jobs will be jobs. But one thing I know for sure is...God will be God and...He's got me.