Red, White and Glutes

Red, White and Glutes

July 2, 2021

AO: Sidestreet

Q: Vino

Pax: Curls, Country, Wrangler, White Claw, Bravado, Beach Bum, Ratchet (Happy Birthday!), Ole', Keys, Word Up, Tidal Wave, Baker, Shadow, Sails, Mellow, Red, Vino

Warm Up:

1 lap run

1 min Froggers

1 min Burpees

The Thang:

Lunges - front, side, back, chair squat x10 on each leg

7 exercises, 4 rounds - 60 seconds each

1. Wall sit

2. Chest Press/Chest Fly

3. Plank

4. Skull Crushers

5. Leg Crossovers/Fire Hydrants

6. Overhead Press/Tricep Kickbacks

7. Ankle Biters

Mary:

Captain Thors - 1:4 up to 10 situps

COT:

Prayer