Labor Day Countdown

Labor Day Countdown

9/5/22

AO: The Cabana

Q: Hurricane

PAX: Baker, Gamer

Warm Up:

Light Stretching

Jog a lap around the big loop

Light Stretching

The Thang:

Two exercises per set. 10 reps each, then 9, 8,7,6,5,4,3,2,1 reps

Finish each set before moving to the next. Do the exercises back to back for each round (ex: 10 clamshells, 10 squat jumps, 9 clamshells, 9 squat jumps, etc.)

• Seated Clamshells and Touch and Go Squat Jumps (touch the seat with your butt on every squat)

• Banded (bands just above the elbows) Push-Ups and Knee Slides (per leg)

• Banded Fire Hydrants and Banded Donkey Kicks (Reps for both on one leg first. So 10 fires and 10 donkeys on the left leg then do the same on the right)

• Weighted Bicep Curls and Shoulder Press

• Weighted Side Step Ups and Marching Wall Sits (all per leg)

MARY (Ab-O-Rama)

Do the whole set without dropping your legs.

Legs up in a low leg lift position

5 reps elbow to knee right

5 reps elbow to knee left

5 reps knee to elbow right

5 reps elbow to knee left

20 total bicycles

Rest for 10 seconds

Repeat for a total of 3 rounds

COT: Practice the pause. Pause before judging. Pause before assuming. Pause before accusing. Pause whenever you're about to react harshly, and you'll avoid doing and saying things that you will later regret. Practice the pause!