03/05/2020 - adhoc - Fort Ladder Circuit

AO: AdHoc

When: 03/05/2020

QIC: Love All

PAX:

Number of Pax: 7

Number of FNGS: 0

Pax Names:

Love All, Fast Pass, Firewall, Lucky, Laces, Audit, Salty Dog


BackBlast:

7 ladies completed a Ladder Circuit at the Fort

Pulse Squat: 1 min – 20 sec
Curtsy Lunge: 50 sec – 30 sec
Smurf Jack: 40 sec – 40 sec
Squat with front kick: 30 sec – 50 sec
Jump Squat: 20 sec – 1 min
Repeat in reverse
Plank 1 minute
Run around parking lot

Leg Lift: 1 min – 20 sec
Hello Dolly: 50 sec – 30 sec
Parker Peter: 40 sec – 40 sec
Flutter Kicks: 30 sec – 50 sec
Bicycle: 20 sec – 1 min
Repeat in reverse
Plank 1 minute
Run around parking lot

Chest Fly: 1 min – 20 sec
Upright Row: 50 sec – 30 sec
Shoulder Press: 40 sec – 40 sec
Tricep Kickback: 30 sec – 50 sec
Bicep Curl: 20 sec – 1 min
Repeat in reverse
Plank 1 minute
Run around parking lot

Superman: 1 min
Little Swimmers: 1 min
LA Bridges: 1 min
Lawn mowers: each side 1 min

Ended workout with Devo and prayer.

Pictures:

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