“Drop It Like It’s Hot”

Title: “Drop It Like It’s Hot” Date: 8/19/2021 AO: Riverside Q: Nuke PAX: Hurricane Scorpion Slainte Puzzle Sparks Voyager Southpaw Barkley Cash Money Treasure Karaoke Tour Guide Mama Bear Foodie Mermaid Red Card Nuke Warm up Mosey from parking lot around the Senior Center, sprint back from the oak tree. Cherry Pickers High Knees Rotator Cuffs The Thang Each exercise for the upper body is done in 3 drop sets, completing 14, 12, and 10 reps in the set. Ab work is timed 30 second intervals with 10 seconds of rest between each exercise. Circuit 1 - Back Renegade Rows (Hard Count) Reverse Flys Abs Alternating Plank Shoulder Taps Plank Up/Down Dead Bugs Circuit 2 - Chest Bench Press Close-Grip Bench Press Pullovers Abs (x2) Big Girl Sit-ups Flutter Kicks Circuit 3 - Shoulders Arnold Press Front/Lateral Raise (super set) Abs (x2) Wood Chop (15 seconds per side) Russian Twist Circuit 4 - Biceps Hammer Curls (Hard Count) Alternating Standard Curls (Hard Count) Abs Plank Circuit 5 - Triceps Tricep Kickback Overhead Extension Skull Crushers *only 2 sets for time Abs Alternating Plank Shoulder Taps Dead Bugs Flutter Kicks COT