Going Gun Core

10/22/22

Convergence at the Complex

Q: Hurricane

PAX: Mellow, Dora, Huevo, Aloha, Slainte', Road Trip

Warm-Up:

Hip openers

Cherry Pickers

Arm Stretches

Caterpillar Run

The Thang: With Weights, 12 reps

Shoulders

Arnold Press

Single Arm Static Press

Lateral Raise

Lateral Hold Countdown

Run to the end of the lot and back

*Repeat for 4 rounds

Abs

1 Minute Plank directly followed by 20 Toe Taps

Run to the end of the lot and back

*Repeat for 2 rounds

Triceps and Biceps

Tricep Kickback

Bicep Curl with Pushdown

Tricep Extension

Cross Body Curl

Run to the end of the lot and back

*Repeat for 4 rounds

Abs

30 Seconds right side plank directly followed by 30 seconds left side plank, then 30 Bicycles

Run to the end of the lot and back

*Repeat for 2 rounds

Chest and Back

Chest Press

Renegade Row

Push-Up

Chest Pull Sit-Up

Run to the end of the lot and back

*Repeat for 4 rounds

Abs

20 Superwomans directly followed by 20 V-Ups

*Repeat for 2 rounds

COT:

Your biggest challenge isn't someone else. It's the ache in your lungs, the burning in your legs, and the voice inside you that yells CAN'T. But you don't listen. You just push harder, and you hear the voice whisper CAN. Then you discover that the person you thought you were is no match for the one you really are.

Let the one who created you be the one who defines you.

Great job today ladies! Those guns should be jelly after this one.