03/09/2024 - Steel Town - Miracle Movements

Everyone accepted disclaimer.

Warmup included:

Small arm circles

Grass pickers

Hip circles

Merkins

Michael Phelps

Monkey humpers

Empiral walkers

Side straddle hops

Mountain climbers

~200 meter mosey

Workout consisted of:

2 sets with coupons …

—Skull crushers/dips – 20 reps

—Curls – 21’s in cadence (7 reps – fully lowered to mid chest, 7 reps – mid chest to full flexion, 7 reps – fully lowered to full flexion.  Reps flow into each other)  

—Squats. 30 reps.  

—Gas pumpers. 15 reps  

~ 180 meter back and forth run

2 sets (no coupons)

— Miracle merkins (hold up/hold down) 10 reps.  Hold for ~3-5 seconds.  One up, one down=1 rep  

— Side lunges. 15 each leg. 30 total

— Crossed arm sit ups. 30 reps  

~180 meter back and forth run

2 sets (no coupons)

— Wholly wonder bras (body weight) side, front, up. (1,2,3 = 1 rep for a total of 15)

— Lunges. 15 each leg. Total 30  

— Heels to the sky. 15 reps

~180 meter back and forth run

1 set (with coupons)

— Overhead press. 15 reps

— Squats. 30 reps

— Big boy sit ups. 30 reps.

Done