Southpaw's Knockout

Southpaw's Knockout Date: 5/6/21 AO: Riverside Q: Southpaw PAX: Warm Up: 10 each Lunge-Squat-Lunge Plank- runner lunge- twist arm up Jump squat- touch the ground Toy Soliders The Thang: 3 rounds Repeat Each Round, with 3 cardio blast to finish out each round. each exercise is 45 sec w/ 15 sec hold cardio blast is 1 min with 15 sec rest Round 1: curtsey lunge- squat- hammer curl- shoulder press squat- curl donkey curl- hydrant (left leg) donkey curl- hydrant (right leg) back lunge- curl cardio : jumping jacks (1min) REPEAT Round 2: squat- kick back (alternate legs) side lunge- snatch (right arm) side lunge- snatch (left arm) dead lift- shoulder raise calf raise cardio: soccer kicks REPEAT Round 3: russian twist side plank- arm raise flutter kicks v hold- straight arm curl rib separators cardio: burpees REPEAT SPRINT OUT! COT: Don't wait until you've reached your goal to be proud of yourself, be proud of every step you take toward reaching your goal!! -unknown