atlantis Dumbbell Dudes

Date: 2024-10-16
AO: atlantis
Q: Hammerhead
PAX: True North, Deflator, Infinity
FNGs: None
COUNT: 4
CPs
FSHops
DQ
GMs
Snowboarders
Eye high kicks
Ground Tappers
Fwd/Rev Shuffle Tap Tap from 3 pt stance
Toe Dashers
Runners World Routine (highknees–buttkickers– jump in place)

The Thang
DB WOD for Chest Arms and Shoulders
(everything is 35 seconds)

Shoulder Press
Shutters Close and Open
Muscle men
Side Punchouts

Standing Triceps Extensions
Front Raise w Variations
Front Punchouts

Bicep Curls 2X (both DBs one hand, perform exercise from Warrior Stance) Straight Arm Front Curls
Straight Arm Side Curls
Alternating Hammer Curls
Bent Over Rows
Bent Over Triceps Extensions

Superman’s with weights
Roll back onto Six and Bridge
– while In Bridge, Skullcrushers
Back to superman for triceps work
HIGH plank hold 2 x 35s
Nolan Ryan’s become Lawnmower Men
Hollow Body Sit-ups w Weighta
Hollow Body Hold w Weights

Mosey to amphitheatre
HALF Tabata Sets
Snowboarders + Air Squats
Bulgarian Split Squats + Overhead Squats
Runners World Tabata (outta time)
ANNOUNCEMENTS: see prior texts
COT: Discernment is a combination of instincts, acquired knowledge, wisdom, and logical conclusions to determine path forward in relationships, in business and in faith. Putting discernment into practice requires summoning of discipline and patience, with essential preparatory work preceding the call to action!

Tags: atlantis, True North, Deflator, Infinity