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    Amy Ba
    Nov 8, 2020

    Beats Bootcamp



    Date: Nov 5, 2020

    Location: Fire House

    Q: Beats

    Pax: Smores, Arcadia, Azul, Red


    Warm up:

    backward lunge, squat, backward lunge, squat=1

    Jumping jacks

    Inchworms


    The thang:

    Part 1: Tabata opener: 20 sec on-10 off-repeat each exercise 3x before moving to the next one-6 min

    E1-side shuffles

    E2-touch floor to a tuck jump

    E3-plank jacks on forearms

    E4-weighted jacks


    Part 2: 1 minute of each move. After each set, 10 burpees. Repeat 4 times.

    1 min suicides

    1 min curb taps

    1 min squat overhead press

    1 min 2 bicep curls, 2 hammer curls

    1 min 2 rows, 2 push-ups, jump up and do 2 overhead press


    Part 3: Band

    20 sec squat jump

    5 sec rest

    30 sec squat jump

    5 sec rest

    40 sec squat jump

    5 sec rest

    50 sec squat jump

    5 sec rest

    60 sec squat jump

    5 sec rest

    50 sec squat jump

    5 sec rest

    40 sec squat jump

    5 sec rest

    30 sec squat jump

    5 sec rest

    20 sec squat jump

    5 sec rest


    Burnout: repeat 3x

    1 Min froggers

    1 min low plank jacks


    COT: Count-O-Rama, Name-O-Rama, Prayer

    Announcements:

    1. FiA Social-Central BBQ on Nov 10th at 6pm!

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