Super Sevens

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