Hawaiian Punch 2.0 🌺👊

Title - Hawaiian Punch 2.0 🌺👊

Date- October 6, 2022

AO- Riverside

Q- Aloha

PAX- Coleman, Redcard, Sharkbait, Ripley, Trekee, Avalanche, Sandpiper, Aloha

**Warm up- 30 each

-Toy soldiers

-Imperial Walkers (1-2-3)

-Arm circle forward (1-2-3)

-Arm circle backward (1-2-3)

-Air squats

-burpees - 20 each

-donkey kicks right

-donkey kicks left

**The Thang

-Weller ( Sea Shanty) 3 min plank/ shoulder/ tap/ bounce

LEGS 3x (12-15 reps) w/ weights

-Bridges

-Right single leg Bridge

-Left single leg Bridge

-Bridge with Military Press

-Sumo Squats

- Right leg static lung

- Left leg static lung

ARMS: 3x (12-15 reps)

-Flys

-Rows

-Military Press to Bicep curls

-Around the world

- single Arm Raises

-Tricep Extension

**Mary(abs)

1min right-side plank

1 min left side plank

3x (30 reps)

-Flutter Kicks

-Scissor Kicks

-Anckle Bitters

- Middle crunch

Finisher...

- Heels to Heaven w/ kick out 2 minutes

COT-

"Whether you think you can, or think you can't- your right." - Henry Ford

"So a man thinks in his heart, so he is" Prov.23:7A