Arms Up!

written by Mulligan, Q

  • Welcome
  • Disclaimer

AO – The Rising(WWCP)

PAX –  Aviator, Brisket, Dos Equis, Photo Finish, Risky Business, Thunder, WallE, and Mulligan, Q.

  • W(Arm)-ups

Arms circles
Circle arms
Side straddle hopkins
Albatross wings
Overhead claps
Michael Phelps

  • Thang 1

Mosey Arms Up to Baseball field. Blades of steel – no elbow bend push ups
Alabama ass kickers

BLIMPS X 2
5 Burpees
10 Broadway lunges each leg
15 IW
20 merkins
25 plank jacks
30 Arm up squats

Circle arms x15

Mosey Arm Up to colisseum

  • Thang 2

Dips X20
Derkins x20
Arm up Step ups X 20
Reverse Arm up step ups X20

Mosey around Green Helmet

Dips X20
Derkins x20
Arm up Step ups X 20
Reverse Arm up step ups X20

Arm circles x15

Wind mills + running wind mills x20

Arm Hammers x20

Arm circles x15

Boat canoes till capsize

  • Cool Down

Dick Clark Stretch
Cobra pose
Dog pose
Thunder Stretch
On the sixes – let the leg drop on the sideThe COT

  • Count-a-rama
  • Name-a-rama
  • Announcements
  • Close out

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