7/7 Hip Hop Throwback

Everyone must be recovering from too many Budweiser’s and Fireworks. Shovel was the only Pax to join me for an intense beat down! Got back to the Renegade roots.

THE THANG

COP-All IC

7-SSH

7-1Leg SSH

Flap Jack 7-1Leg SSH

7-Seal Jack

7-LBAC Forward

Hold

7-LBAC Reverse

Hold

7-Moroccan Nightclub

7-Air Presses

7-Sumo Squats

7-George Foreman Squats 

I Like Big Butts-Sir Mixalot

70-Plié Squats OYO 

35-Fire Hydrants R

35-Fire Hydrants L

35-FH Kicks R

35-FH Kicks L

Whoomp There It is-Tag Team

Partner Up, one member of the Tag Team runs the field, while other does OYO exercise then flap jack to finish the 70.

70-Dips

70-Rows

More COP

7-SSH

7-1Leg SSH

Flap Jack 7-1Leg SSH

7-Seal Jack

7-LBAC Forward

Hold

7-LBAC Reverse

Hold

7-Moroccan Nightclub

7-Air Presses

7-Sumo Squats

7-George Foreman Squats 

Hydrolics-Uncle Luke

70-Hydraulic Squats

LBC until song is over

Finally finished with 7 step ups each leg, OYO and then 7 Incline Merican’s IC.

NAKED MOLESKIN

I’m not sure if our glutes or shoulders hurt worse after this workout. The Big Butts mix killed us both. The Hydrolic Squats are insane, but man the shoulder burn during the COP! Thankfully Shovel joined me, or I would have been really lonely. Hope to see you all in the Gloom Saturday.

 

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