Wall The Things

Wall The Things

11/16/2021

AO: Shipwatch

Q: Hurricane

PAX: Baker, Shadow, Greece, Sister Act, Hook, Crochet, Mellow, Wrangler, Rio, Fiesty, Ole', Petrillo, Sails, Hurricane

Warm-Up

Indian Run with 2 squat Jumps to the alley

The Thang: Everything done on the wall 45 Seconds on 15 Seconds off

Wall Sit

Wall Walkers

Single Leg Wall Sit (left)

Single Leg Wall Sit (right)

Sit-Ups (feet on wall, knees at a 90 degree angle, try to touch the wall)

Split Squat (left)

Split Squat (right)

Ankle Biters (feet on the wall knees at 90 degrees)

Decline Plank

Sit-ups Cross (touch opposite arm to opposite knee, feet on wall knees at 90)

Straight Leg Hip Thrust (legs on wall)

Cross Leg Hip Thrust (one foot on wall, knee at 90, other leg crossed over)(left)

Cross Leg Hip Thrust (right)

Decline Push-Ups

Tricep Dips (no wall)

Repeat

Run Back to the green, Sprint the last portion

MARY:

3 Way Crunches x 20

Big Girl Sit-Ups x 20

Russian Twists x 20 (HC)

Tunnel of Love

COT: I'm really impressed with how everyone jumped out of their comfort zone and crushed that wall! Think about where you were when you first started versus where you are now. The things that you can do now versus what you could do then. Every single woman here today has come so far from where they were. Keep taking those little steps. They add up to major wins!!

I'm so happy I got to spend my morning with you amazing women today!

-Hurricane