Genesis December 17, 2018
Q – Pusher
Pax – Farrah and Farrah, Toxic, Twister
- Warm up: each x10 Michael Phelps, reacher, arms circles forward and backward, wonder bra, up and over the hurdle, toy solider and hillbilly
- Football field cardio: start at center of field to each of four end lines always facing south when you return to center of field do 5 burpees
- Bench work. Box jumps, dips and calf raises – 25 seconds each no rest 5 rounds (6 minutes)
- Stations 30 seconds on/ 8 sec rest (10 minutes)
| Bench press | Side side running | Squats jacks |
| Bicep curl | Ski lunges | Bobby Hurley |
| Cinder press | Jump rope | Prisoner squats |
| Kettle swing | Jump over log | Smurf jacks |
| Side lateral raises | Speed Skaters | Squat jumps |
- Basketball court suicide sprint x1
- Abs: lbc x 25, flutter kick x 25 , American hammers x25, lbc x25 and American hammers x25
- Sally up squats