7 PAX SWEAT it UP With Unusual Movements With Banjo

7 PAX Sweat it Up With Unusual Movements With Banjo

Pax: Governor, Big Worm, Johnny 5, Flasher, BoonsFarm, Belding, Banjo

man wearing brown pants doing stunt
Photo by theformfitness on Pexels.com

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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