ride or die squirrels crunch workout

So this morning I jumped out my tree. Ready to get all my might workout in for today. Like always I had 3 fearless beast in my way. Fighting left and right putting on my workout super suit. The ADHD one got me. "Squirrel" Yea you heard me a adhd Dog. He of the rocker he cool he's not hea all squirrel. So there I was bite mark in my Heal. But determine and all there I was I had to get to my protein shake. There was right before my eyes 1stphorm super drink.

 

Well it was leg workout today. I am not gone lie it wa hard.  All sets are 30secs . With 20 secs rest.  

Warm up 10 mins  ( 30 secs each)

* Stand up stretch

* Plank rotations L/R

* side plank rotation L/R

* knee jump

* walking toe stretches

* Toe Jumps

* Limb extensions L/R

* Rear extensions 

* Back extensions 

* Plank knee in L/R

* Heal Tap

* explosive push-ups

*rest

https://youtu.be/ZvpwdRIZqAk

Workout squirrel killer bumbells 30 secs/20secs rest

* Db curls

* Hammer curl L/R each set

* Db drag curls both arms

* Db push up forearm press

* overhead extensions L/R ( alternate)

* Triep Press 

* Zerker Curls

* Peak Contractions 

* Db kick backs

*  Db Hammers alternate arms

* Db rotations

* diamond push-ups

* for my impresses explode up

* Lyin extensions

https://youtu.be/UY6-JzdnHUM

Thank you to Fraser Wilson

 Do alot of its works