Thunder and Lightening

Date 03/16/ 23 & 03/18/23

Title Thunder & Lighting

AO Riverside & CONVERGENCE

Q Aloha

PAX

*Riverside: BB8, Jingle, Scorpion, Avalanche

*Convergence: Shadow, Mello, Dora, Snowbird, Enchilada, Crochet

WARM UP-

Wallsits group

1 person does 10 burpees and then rotate down the line ladies.

THE THANG

100 squats

-Farmer Carry-

90 Bridges (40 bridge, 25Right leg, Narwhal , 25 Left leg Narwhal)

-Farmer Carry-

80 Sumo Squats

-Farmer Carry

70 Rosalitas

-Farmer Carry-

60 Backward Lunge+Over height(30 right leg 30 left leg)

-Farmer Carry-

50 Bicep Curl

-Farmer Carry-

40 Tricep Ext

-Farmer Carry-

30 Push ups

-Farmer Carry-

20 Burpees

-Farmer Carry-

10 Side Plank

MARY

Abs 2x 10 qty. Each

-Russian

-Flutter

-Bicycle

-Ankle Biters

COT

Riverside -

"May the strength of God Pilot us,

May the wisdom of God instruct us,

May the hand of God protect us,

May the word of God direct us."

- Saint Patrick

Convergence-

"Go the extra mile, it's never crowded"