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!
