Q: Summit
AO Riveter Station – Rosies Rise & Grind
12/27/21
Pax: Gish, Boots, Han, Katniss, Doodle, Peppermint Patty, Msafiri
Disclaimer
Warm up: squats, side lunges, arm circles, arm Ws & angels, IC butt kickers and high knees
The Thang:
AMRAP STYLE- do 15 of each exercise and repeat until time is up (10minutes)
1st set
-staggered stance deadlift left
-static lunge with weight left
-staggered stance deadlift right
-static lunge with weight right
-side to side lunge with weight
-hip dips (on wall) left
-hip dips right
Break
2nd Set
-skull crushers
-pushups
-single arm overhead press left
-single arm overhead press right
-halos
Then as a group we did wall sits: 30seconds with weighted right heel raises, then left, then a static hold x20secs with weight on lap.
Then AB circle: reverse toe touches, glute bridges, rosalitas, ankle biters.
COT: My mantra/thought process for the new year coming up: Strength doesn’t come from what you can do, it comes from overcoming the things you once thought you couldn’t.
