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    jennfutrell
    Nov 10, 2020

    PROM 2K-Strength Edition

    FIA Disclaimer

    COVID Disclaimer

    Q- Hutch

    PAX- 5: Frenchie, Arcadia, Smores, Chill Pill Hutch


    WARM UP:

    walking lunges

    side shuffle

    jog a lap

    THA THANG:

    5 sets of 5 moves

    Complete 16 reps of the strength move followed by 30 seconds of the cardio and 30 seconds of the core

    Set 1-

    · 16 squat & press

    · 30 second weighted jump squats

    · 30 second weighted side dips

    · 16 squat pulses

    Repeat 2x

    *take a lap

    Set 2-

    · 16 lunge & bicep curl

    · 30 second weighted jumping lunges

    · 30 second weighted windmill

    · 16 lunge pulses (each side)

    Repeat 2x

    *take a lap

    Set 3-

    · 16 deadlift & row

    · 30 second weighted burpees

    · 30 second bicycle

    · 16 merkins

    *take a lap


    _____________________________________________We stopped here for time

    Set 4-

    · 16 plie squat with tricep extension

    · 30 second plie pulse jumps

    · 30 seconds leg lifts

    _____________________________________________ added a 4 minute burn out

    1 min chest to ground burpees

    1 min surrenders

    1 min mountain climbers

    1 min forearm plank


    COT

    Have a fabulous week and see you tomorrow for running group!




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