Wrangler's Arm and Booty Burn

Title: Wrangler’s Arm and Booty Burn Location: Shipwatch Date: 5/11/21 Q: Wrangler PAX: Ratchet, Beach Bum, Curls, Vino, Shadow, MVP, Country, Red, Sunshine, Pollo, Petrillo, Old School, Legs, Feisty, Skipper, Philly Girl, Sister Act, Small town, Baker, Ninja, Van Gogh, Mellow, Squirrel, TKO, Tequila, Mac Daddy, Sleepy, Scrubs, Angles, Keys and Welcome 4 FNGs: Warrior, Mountaineer, Frisbee, Word up Warm up: 20 arm circles forward 20 arm circles backward 20 cherry pickers 20 butt kickers 20 squat rotating twist at top The Thang: Tabata 50 seconds work, 10 seconds rest (Go through each circuit twice back to bak) Circuit 1: (x2) Squat with overhead press Deadlift Squat Curtsy lunge with hammer curl Tricep kickback (both arms) Cardio blast: 20 plie squat jumps, 10 Mt. Climbers, 5 burpees Circuit 2: (x2) Upright row Bicep curls Wide arm row Chest flies Cardio blast: 20 plie squat jumps, 10 Mt. Climbers, 5 burpees Circuit 3: (x2) Donkey kicks (pulse at the top - right leg) Leg crossover (same leg- straighten it out and cross over and back 1 rep) Donkey kicks (pulse at the top - left leg) Leg crossover (same leg - straighten it out and cross over and back 1 rep) Cardio blast: 20 plie squat jumps, 10 Mt. Climbers, 5 burpees Circuit 4: Mary 30 sec on 10 sec rest (x2) (All 3 exercises 30 sec on 10 sec rest go through all 2 times) *Hold in a sitting hollow position, do two Russian twists, 2 elbow taps to knees and then extend out and back to the beginning position. *Bicycles *Reverse crunches A few stretches to finish off! Name-o-rama and COT: During our prayer we included prayer requests and prayed for one another. This group is amazingly strong and dedicated. I am so proud to be a part of it every week! Great job ladies!!