Jail Break

Jail Break

07/12/22

AO: Riverside

Q: Hurricane

PAX: Voyager, Barkley, Buckeye, Smokey, Avalanche, Coleman, Ripley, Thriller, Cash Money

Warm Up

10 Air Squats

5 Inchworms with Push-Ups

Mosey to Senior Center

The Thang

*The first three people to finish run 2 laps around the senior center on the start of the second lap they yell jail break and everyone stops to run a lap. Everyone starts on round 2 together, but those who were jail breaked start from the bottom to the top. Repeat the process for round 2. No jail break on round 3.

50 Air Squats

40 V-Ups

30 Alternating Curtsy Lunges

20 Push-Ups

10 Burpee Jump Lunges

RUN!!!

40 Air Squats

30 V-Ups

20 Alternating Curtsy Lunges

10 Push-Ups

5 Burpee Jump Lunges

RUN!!!

30 Air Squats

20 V-Ups

10 Alternating Curtsy Lunges

5 Push-Ups

RUN!!!

Butts, Guts, and Mobility

2 Rounds, no rest one leg both rounds before switching

Left Leg

10 Donkey and 10 Pulse

10 Fire and 10 Pulse

10 L and 10 Pulse

10 Rainbow

Repeat on Right Leg

Captain Thor

5 Each Leg Plank Knee Slides

Mobility Drills for hip mobility and flexibility.

COT

Remember to stretch!! The benefits of flexibility are immense and can save your life.

Great job today ladies!! God is within her, she will not fall; God will help her at break of day. Psalm 46:5