Full Body Burn 🔥

Full Body Burn 🔥 11-9-21 AO: shipwatch Q: Shadow PAX: Hook, Vino, Cadet, Petrillo, Feisty, Sails, Rio, Sister Act, Baker, Ninja, Keys, Ole, Wrangler, Bravado Warm up: plank jacks The Thang: Cardio: 5 burpees/sprint/1push-up 4 burpees/sprint/2push-up 3burpees/sprint/3push-ups 2burpees/sprint/4 push-ups 1 burpee/sprint/5 push-ups Legs: Lt. Dan 1 squat - 4 walking lunges 2 squats -8 walking lunges All the way up to 10 and 40 Barre Arms: 20 reps repeat 3 times V-up press in V press outs Tricep bend and pulse Booty burn out: 20 glute bridge dips 20 R leg glute bridge dips 20 R leg glute bridge toe taps Repeat left Abs: Captain Thor: 1 sit-up/4 Russian twists 2 sit-ups/8 Russian twists 3 sit-ups/12 Russian twist All the way to 10 and 40 Run to end of pier 45 second wall sits x 2 COT: Colossians 3:23-24 Put your heart and soul into every activity you do, as though you are doing it for the Lord himself and not merely for others. For we know that we will receive a reward and inheritance from the Lord, Yahweh, the Anointed One.