Date: April 13th 2023
Title: Super Sevens
AO: Riverside
Q:Aloha🌺
PAX: Voyager, Sourdough, Avalanche, Ripley, me
Quote: "Getting knock down in life is a given. Getting up and moving forward as a choice."Zig Ziggler
Warm up: 10x each
-squat+ hip rotation
-large arm circles fwd×bckwrd
-cherry pickers
-hip opener stretch
-play song "I get knocked down, but I get up again" push up, plank, go down into plank when you get knocked down.
THANG:
Set up 7 cones in the shape of an L in parkinglot. Each cone has an exercise you will complete 4x at 10 reps.
Cone 1-2 you'll Farmer carry heavy weight 20 lbs
Cones 37 you'll lunge to and from each station exercise.
1. Snatches 10x
Farmer carry
2. Froggers 10x
Farmer carry
3. Rows +kickbacks 10x
Lunges
4.push-ups 10x
Lunges
5.Bridges +Fly 10x
Lunges
6.backward lunge +overhead press
Lunges 10x
7.bicep curl narrow + wide bicep curl 10x
Lunges
Go back to cone 6,5,4,3,2,1 do this 4x.
Mary: 10x (3 rounds)
-v-ups
-russian twist
-riffle carry
-thread needle right/leftside