AO: RICHMOND HILL
QiC: Trophy
Date: 01/04/2023
Title: Hump Day is for Cardio and Abs
Number of HIMs: 6
Butterfingers, Dr. Phil, Low Tide, Moonshine, Murdock, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 morrocan jacks
Runners stretch
Trunk twists
Etc…
Tha Thang:
Hump Day is for Cardio and Abs
Head to the football field
Spindle of Abs-
Start in the middle with 20 big boy sit-ups
Round 1 – run to corner 1 and do 25- x factors the hard way, finish 1 lap and back to the middle of the field for your 20 big boys
Round 2 – corner 2, do 50 side crunches- 25 each way, finish 2 laps and back to middle for your 20 big boys
Round 3 – corner 3, do 75 gas pumpers, finish 3 laps and back to middle for your 20 big boys
Round 4 – corner 4, do 100 LBCs, finish 4 laps and your 20 big boys
Back to the AO for dealers choice abs-
20 bird dogs, 20 dieing roaches, 20 x-factors, 20 flutter kicks, 20 LBCs, 20 American hammers
COT:
Unspoken prior, new years resolutions, strength for work week, and safe travels…