Fast Friday – Slay Session #9

This week has been another fast paced record-breaking week for us at Sandboxx, and I wanted to say thank you in my own personal way….. with sweat!

Warm-up

Fire Hydrants– 15 each leg (Twice)
Forward Lunges
– 15 yds (Twice)
Frog Thrusts
–  10 4 count (Twice)
Forward Arm Circles– 20 4 count (Twice)

SlayTime

Eagle dancing

Fantastic Mountains- Mountain climber Inchworm. Yep.. one mountain climber each leg into an inchworm. 20 yds. Do this three times.

Fabulous Lunges- Lunges with twists for 25 yards. Do this 4 times.

Forget About It Arm Circles- Arms out to your side palms down 20 forward 20 backward. Arms in front Palms down 20 inner circles 20 outward. Arms above your head palms facing inward 20 inner 20 outward. Then switch palms on each of the above the opposite for the same number. do the full set 3 times.

Forty Forties- That’s right 1600 meters of sprints of 100 meters then jog for 100 meters till you reach a mile.

Don’s special add-on: (Note: only if able to)

Finish Strong Pull-ups- Pyramid style pull-up from 1 to 10 then back down to 1. Enjoy it my friends. Let me know how they go for you.