Date: 2026-07-23
AO: The Bluff
Q: Peanuts ,
PAX: Squash, Wax On, Vizinni, Peanuts, Wheelie, LIL RED
FNGs: None
COUNT: 6
Ron Thursday Workout

Warm Up
10 Cadance Good Mornings
10 Cadance Arm rotation Forward
10 Cadance Arm rotation Backward
15 Side Straddle Hop
15 Copper Head Squats

Main Workout (2-3 rounds)
10 – Arm Raises (each side) (Cadance)
15 – Squat Swing (Cadance)
15 – Arm Transfers (two handed with squat)
15 – Deadlift to Army carry
15 – Sumo Squat Swing
Lunge around court with Cindy
15 – Bicep Curls (each side)
15 – Step-Ups w Single Arm Lift
15 – Cindy curl twist
15 – Tricep dips
1 min – Reverse Plank with Cindy on Abs (45/15)
Marry?
15 – American Hammers
30 – LBS

Tags: The Bluff, Squash, Wax On, Vizinni, Peanuts, Wheelie, LIL RED