Backblasts

Arms & Legs & Arms & Legs

Rapking

11/25/20 at The Anchor

Roll Call: Micro, Shiplap, Hop Along, Rapking (Q), Tinkerbell, Doc, Nomad

Warm-up

  • 10 Good Mornings
  • Arm Circles
  • 20 Calf Raises
  • 1:00 Plank

The Thang

  • Worked mostly arms with a set of legs in between 4 sets of arms, timed with :40 on and :20 rest.
    • Front Extensions x2
    • Around the Worlds x2
    • Jump Squats
    • Scarecrow Extensions x2
    • Goal Post Press x2
    • Curtsy Lunges
    • Side Curls x2
    • Speedbag x2
    • Pulse Lunge Left
    • Overhead Extension x2
    • Hammer Curls x2
    • Pulse Lunge Right
    • Scarecrows x2
    • Crossover Extensions x2
    • High Knees

Inspiration

“We cannot become what we want by remaining what we are.” -Max Depree