7 PAX Sweat it Up With Unusual Movements With Banjo
Pax: Governor, Big Worm, Johnny 5, Flasher, BoonsFarm, Belding, Banjo

Weather: 80 degrees and 140% Humidity
Warm Up
SSH – 16x in Cadence
Fingertip to Toe SSH – 16x in Cadence
Reverse Fingertip to Heal SSH – 16x in Cadence
Humming Bird Shoulder Rolls – 16x in Cadence
Toe Touch to Sky – 16x in Cadence
The Thang
Asymmetrical Push Up (Forearm Flat and one arm pushup) – 16x in Cadence both Arms
Alternating side lunge toe touch – 16x in Cadence
Alternating Superman – 16x in Cadence
Knee and Elbow Press Up – 16x in Cadence
Lunge opposite knee to elbow touch – 16x in Cadence
Boat Twist (Arms out straight, legs 90 with torso twist) – 16x in Cadence
Banjo Bear Crawls – Pax make a circle while in a plank with all feet in the center, one Pax bear crawls around circle with everyone else holding plank until passed by bear crawler and then they do a merkin; everyone gets a turn
Banjo Crab Crawls – Pax make a circle while in table top with all feet in the center and one foot in the air, on Pax crab crawls around circle with everyone else holding table top until passed by crab crawler and then they do a dip; everyone gets a turn
Table Top – hold for 30 secs
1 Leg Picnic Bench Squat – 8x in Cadence left then switch to right
Cobra Lat Pulldown – 16x in Cadence
Cat and Camel Position – 4 times
1 Leg Picnic Bench Squat – 8x in Cadence left then switch to right
Partner Assisted Slow Mo Pull-up – 10x in Cadence then switch
Lat Hang – 30 sec
Bird Dogs – 16x in Cadence
Plank Bird Dogs – 16x in Cadence
Plank Hip Dips (low plank twist hip dip) – 16x in Cadence
Plank Kick Throughs (lift right arm, left leg through) – 16x in Cadence
Military Merkins – 16x in Cadence
Single Leg Tricep Dips – 16x in Cadence
LBS – 32x in Cadence
Flamingo Touch and hop – 16x in Cadence
American Hammers – 16x in Cadence
BOM
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