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Dead Arms for Days

Friday October 07, 2016

Warm Up

Inchworm  

Push Up 

High Knees ( I Raise)  

Butt Kicker

2X 4 min 40 sec 4:40

PM-

Burpee  

+

Mountain Climbers  

———–>

10 9 8 7 6 5 4 3 2 1
1 2 3 4 5 6 7 8 9 10

SM-

Dumbbells – Bent Over Row  

  —————>

Cool Down – Circle Time 4 min 20 Sec 30 Minutes
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Arms Al Dente

Friday October 07, 2016

Station: Repeats: Workout Time Transition Time Total Time
Warm Up

Jumping Jack

Backslapper

High Knees  

Butt Kicker

2X 4 min 40 sec 4:40

PM- Heavy Bent Over Row  ———–>

10 9 8 7 6 5 4 3 2 1
1 2 3 4 5 6 7 8 9 10

SM- Narrow Push-Up  —————>

Cool Down – Circle Time 4 min 20 Sec 30 Minutes
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Arm Flab to Arm Fab!

Friday October 07, 2016

Warm Up

Cobra

Arm Circles

High Knees  

Inchworm  

2X 4 min 40 sec 4:40

PM –

Renegade Row  

 ———–>

10 9 8 7 6 5 4 3 2 1
1 2 3 4 5 6 7 8 9 10

SM –

Plyo Box Dips  

  —————>

Cool Down – Circle Time 4 min 20 Sec 30 Minutes
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This One Goes to 11

Friday October 07, 2016

Warm Up

Butt Kickers

High Knees

Jumping Jacks

Mountain Climbers

2X 4 min 40 sec 4:40

PM- Combination Lunges (Reverse lunge into a Lateral Lunge ———–>

10 9 8 7 6 5 4 3 2 1
1 2 3 4 5 6 7 8 9 10

SM- Lateral Plyo Step Overs (each) —————>

Cool Down – Circle Time 4 min 20 Sec 30 Minutes
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Sea Saw Battle

Friday October 07, 2016

Warm Up

Butt Kickers

High Knees

Jumping Jacks

Mountain Climbers

2X 4 min 40 sec 4:40

PM- Plyo Box Jumps ———–>

10 9 8 7 6 5 4 3 2 1
1 2 3 4 5 6 7 8 9 10

SM- Burpees —————>

Cool Down – Circle Time 4 min 20 Sec 30 Minutes
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I Like The Way You Burpee

Friday October 07, 2016

Warm Up

Back Slappers

Arm Circles

No Push Up Burpee

Inchworm

2X 4 min 40 sec 4:40

PM- TRX 45-Degree Row  ———–>

10 9 8 7 6 5 4 3 2 1
1 2 3 4 5 6 7 8 9 10

SM- Dumbbell Burpee High Pull  —————>

Cool Down – Circle Time 4 min 20 Sec 30 Minutes
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Burn, Baby, Burn

Friday October 07, 2016

Warm Up

Back Slappers

Inchworm  

Pushup  

Mountain Climbers  

2X 4 min 40 sec 4:40

PM- Ground to Overhead ———–>

10 9 8 7 6 5 4 3 2 1
1 2 3 4 5 6 7 8 9 10

SM- Plyo Box Lateral Step Overs (Ea.)  —————>

Cool Down – Circle Time 4 min 20 Sec 30 Minutes
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Pedal to the Medal

Friday October 07, 2016

Warm Up

Back Slappers

Goodmorning

Down Dog to Cobra

Mountain Climbers

2X 4 min 40 sec 4:40

PM- Clock Lunges ———–>

10 9 8 7 6 5 4 3 2 1
1 2 3 4 5 6 7 8 9 10

SM- Spiderman Pushups  —————>

Cool Down – Circle Time 4 min 20 Sec 30 Minutes
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Fire Breather

Friday October 07, 2016

Warm Up

Cobra

Arm Circles

High Knees  

Inchworm  

2x 4 Min 40 sec 4:40 

PM- Combination Lunges  ———–>

10 9 8 7 6 5 4 3 2 1
1 2 3 4 5 6 7 8 9 10

SM-

Renegade Row  

 With

Pushup  

—————>

Cool Down – Circle Time 4 min 20 Sec 30 Minutes

* Every 3rd minute stop what you are doing and complete 15 Jumping Jacks.  Complete 7 Rounds

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