Long, Longer, Longest

The Cabana: 3-7-22 Q: Shadow pax: Vino, Ole, Petrillo, MVP, Dora, Rio, Wrangler, Sails, Baker, Country Tidal Wave. Warm-up: the Thang was the warm Up The Thang: Long, Longer , Longest 3 exercises per round, 1st is 30 seconds, 2nd is 45 seconds, 3rd is 60 seconds Round 1: cardio Knee in R. Modified jumping jacks Bear/plank Round 2: arms Chest fly Chest press Merkins Round 3: Legs Walking squat with band Monkey humpers with band Glute bridge with band Round 4: cardio Repeat round 1 Round 5: arms Around the World L raises Buzz saws Round 6: legs Lunges with band Squat pulse with band DB Sumo squat pulse Round 7: cardio Plank walk out/in touch opposite leg Side to side lunge arms in out Plank jacks Round 8: arms Bicep curl Half bicep/lateral rotation Bent over bicep curls Round 9: legs Repeat round 3 Round 10: cardio Repeat round 7 Round 11: arms Tricep extension ForeArm push ups Diamond push ups Round 12: legs Banded squat pendulum Banded Glute bridge Abducter pulse Banded fire hydrants Sally: Push-ups Mary: 20-20-20 Dumbbell crunches Ankle biters Figure 8 COT: "You miss 100% of the shots you don't take"