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