Date: 9/1/21
Location: The Battlefield
On Q: Arcadia
PAX: Bulldog and Wings
Warm-up: jumping jacks, praying mantis, butt kickers, squats
The thang:
5min you are using your heavy weights
2 min burnout in between each rotation.
Round 1:
10 dumbbell jump squats
10 pulse squats (3 pulse then up) with dumbbells
1min Squat Hold; 1min Plank
Round 2:
10 alternating lunge with pass under (1:1)
10 jumping lunges with weights (1:1)
1min High Knees; 1min Butt Kickers
Round 3:
10 prisoner squats
10 curtsy lunge with weights (1:1)
1min one legged bridge (Left); 1min one legged bridge (Right)
Round 4:
10 monkey humpers
10 mount Climbers 2=1
1min Heisman; 1 min box Jumps
Round 5:
10 duck forward and back of mat with weights
10 Weighted Pendulum Squats
1 min jumping jacks; 1min Jumping Toe Touches